Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
30-sec row
30-sec ski
2 sandbag cleans (light – focus on regrip)
– into –
3 sets (with an empty bar or PVC Pipe)
5 Snatch Push Press
5 Overhead Squats
3 Snatch Balance

**2. Strength:  Snatch Balance

Every 90 seconds x 6 sets

6×1

**3. Workout Prep**
– With Partner –
2 sets
15-sec Row/Ski (each)
1 Sandbag Clean (add weight)

Workout:  Gopher

* Target time: 18-20 minutes
* Time cap: 25 minutes

Teams of 2
2000m/1600m Row/Run (1 person runs 800m, while the other Rows – repeat until both distances have been met)
-into-
50 Power Snatch (155/105)
-into-
2000m/1600m Row/Run (1 person runs 800m, while the other Rows – repeat until both distances have been met)

* Women’s Distance: 1750m/1600m Row/Run