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Post Open Cycle, Week 5, Day 4

Warm-up:
3 Steady Rounds
10 Light DB Front Squats
5 Kip Swings + 5 Kipping Pull Ups
10 Alternating DB Snatch
then,
Accumulate 1′ in a Static Chin Over Bar Hold (sub Ring Row Hold)

Strength:
Power Snatch
5 x 5 Touch & Go
AHAP

Met-Con:
4 Rounds
10 DB Squat Cleans 50/35s 10 Chest to Bar Pull Ups

Extra Work:
4 Rounds
HS Walk
“3 Cone Drill”
-Rest As Needed-
or
Until failure (10 Rounds Max):
Every 2′ Row 250/200m, but must complete row within 1′. (Scale to a distance that will be difficult to do for up to 10 rounds).