ATHLETE

A. 15 min to build to a Heavy set of 2 Squat Snatches or 1 Power Snatch + 2 Overhead Squats

B. 15-12-9
Chest to Bar Pull-ups
Power Snatches (115/80)(95/65)(75/45)

COMPETITOR

A. Teams of 3

100 Calorie Row, 100 Deadlifts (135/95)(115/80)
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Squat Clean Thrusters
One athlete works at a time, and these are team totals.

If you are solo today:
50 Calorie Row, 25 Deadlifts
40 Calorie Row, 20 Hang Power Cleans
30 Calorie Row, 15 Front Squats
20 Calorie Row, 10 Push Jerks
10 Calorie Row, 5 Squat Clean Thrusters
*After every movement, rest :30s.
Example – 50 Calorie Row, rest 30s, 25 Deadlifts, rest 30s, 40 Calorie Row…