1. Squat Snatch
7 Sets, Every 2 Minutes:
Snatch Pull
Low Hang Snatch (mid-shin, but not touching floor)
Hang Squat Snatch (knee)
2. Back Squat
2 Rounds:
8 Reps @ 72%
rest 1 minute
6 Reps @ 77%
rest 1 minute
4 Reps @ 82%
rest 3 minutes
3. "Fire and ice"
4 Rounds of 2:00 on, 2:00 Off:
15 Chest to Bar Pull-ups
15 Wallballs (20,14)
Max Calorie Row in time remaining
Score is Total Calories