“Midline Masquerade”
Row 600
21 TTB
15 Overhead Squats@135/95
+
Row 600
21 TTB
15 Power Snatch@135/95
+
Row 600
21 TTB
15 Squat Snatch@135/95

Share Rowers, Rest :60 sec between rounds
**If you have any overhead issues you will do front squat, power clean, squat clean

Alpha – as written
Bravo – 115/80
Charlie – 95/65, hanging leg raises
Delta – 65/45, hanging knee tucks

Extra
Single Arm KB Squat – 8 each side x 4 sets
Side Plank R :60 Sec x 4
Side Plank L :60 Sec x 4

Extra Cardio
10 Min AB@75-80%
10 Min Row@75-80%