Monday March 9th

Written By Mark Messer

ACTIVATION

3 Rounds

10 Ring Rows

10 Power Snatch #95#65

10 Samson Stretch

CONDITIONING

9 Snatch #185#135

9 Muscle Up

7 Snatch #205#155

Muscle Up

5 Snatch #225#175

5 Muscle Up

Then

3 Min AMRAP

20 GHD SU

Max Ski Erg

90 Sec Rest

x3

Mark Messer
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Saturday March 7th