Strength/Skill
Pendlay Row
-Warm up & Mobility Reps: 10-7-5
-Power Reps: 5 rounds of 5 reps
+Increase weight every time, without compromising form.

*In between Pendlay row rounds, complete Scapula Retraction (durability drill) of eight reps

then
Hinge or Romanian Deadlift
-3 rounds of 5 reps
-Increasing weight each time.

MetaHIIT: Death By Muscle Snatch
Death By Muscle Snatch
-Weights are 95# male & 65# female
-Increase reps in accordance with the minutes

Post your scores to the Whiteboard.