A1. Wave-Load OHS 6.4.2.6.4.2.6
– Perform 4 KB Tempo Uproght rows (32X1) after each lift (24/16). Focus on Speed for the URR.
– Rest :60 after each URR before performing the next OHS.

B1. 3 rounds @ 95%*
– 6 Hang Squat Snatch (95/63)
– 12 T-2-B
– 24 KbS (24/16)
– 2:00 Rest

C1. 2:00 Max Calories on Rower

*Scale volume as necessary in order to complete the work (6/12/24) in 2:00 – 3:00. Example: If it takes an athlete 4:00 to do the 6/12/24 reps, scale to 4/8/16, or similar.