2 Rounds of:
250m Row or 200m Run
15 Empty Bar OHS
5 Burpee Broad Jumps
GET POWERFUL (12 Min)
Hang Power Snatch
Every :30 for 4:00 Complete 3 reps
Rest 2:00
Every :60 for 6:00 Complete 1 rep
GET FIT (20 Min)
Every 4:00 for 20:00
400m Run or Row
5 Bar Muscle Ups or 10 Pull-ups
10 Alternating DB Squat Snatch 50/35
COMPETITORS EXTRA
Barbell Row
5x10
Rest as needed
Start light and add weight across each set
ATHLETES NOTE:
Consider this piece a steady-state movement piece rather than a pedal-to-the-medal interval piece. If you start out too hot you may not be able to hang on during the later rounds.