For 12 minutes, alternate between a slow 500m Row (focus on technique and form), and Complex: 3 OHS/3 Heaving Snatch Balance/3 Snatch Balance w/45# (take time here and really focus on perfection in the movements)
rest 4 min
+
Marching Brigde Work -3 sets of 10 sec seconds, rest 20 seconds b/t sets
rest 2 min
+
A1. Single Leg DB Stiff-Legged Deadlift @ 3020; 7-9/side x 4;
rest 90 sec (video or have someone watching this if possible)
A2. DB Ext Rotation @ 3010; 4-6/side x 4; rest 90 sec
+
Hollow Rock 20 Unbroken Reps x 4; rest 30 min b/t sets (Modified with one leg tucked and hands pointed towards feet, alternate which leg is tucked each set)
