Warm-up & Mobility: 15 Minutes
Skill: 1 arm Snatch (DB or KB), rowing efficiency
Conditioning: From CFNE – “Kung Fu Grip”
EMOM x20 Min
- Min 1: 15 HSPU
- Min 2: 15 Cal Row
- Min 3: 12 1-arm Snatch
- Min 4: 1 Legless Rope Climb
- Min 5: Rest
Scale reps/cals as needed to leave at least 10-15 seconds of rest in each minute
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