Biathlon

Warm-up
400-300-200-100m Row
Between sets:
-Upper back rolling with a Barbell as an anchor
-Quad rolling with barbell
Then:
10 Overhead Squats
10 High Hang Squat Snatches
10 Full Squat Snatches

Oly
EMOM10
2 Tall Snatches
-Keep it very light, work on technique

Strength
Overhead Squat
2-2-2-2

WOD (15 minute cap)
Biathlon
-Set up the rower to the Biathlon setting under games
-You are going to be rowing 300m intervals with a 150m penalty.

For time
5 Rounds
Row 300m
3 Squat Snatches

-If you miss an attempt you must row a 150m penalty. You only have 3 attempts, one for each lift.

Games 205,135
Regional 185,115
Open 165,100