Every 2 Minutes for 4 sets (8 Minutes)
3 Position Snatch
1 Rep From Mid Thigh, 1 from above knee, 1 from below knee. Hold onto the bar throughout each set.
Every 2 Minutes for 6 sets (12 minutes)
3 Snatches @ 75-80%
4-8 Ring Dips @21X1
- 2 second negative, 1 second pause at the bottom, press up fast and hard, 1 second pause at the top.
10 Pike V-Ups with feet on rower
Cardio and Endurance Focus
50-40-30-20-10 Cal Row
Rest half the time it takes to row.