Part 1

3 rounds

15 Hang Power Snatch @95/65

2 min row

15 burpees As fast as possible

2 min rest

*Scoring the rows –

Subtract 5 meters for every second the burpees take –

-Rest 5 total min before part 2-

Part 2

3 Rounds

10 OH Squats @50%

400m run*

2 min rest

(*make sure you have a negative split on 400m times- which means increase speed on every run!)

-Rest –

Part 3 (if Time)

3 rounds not for time

10 Strict TTB

10 Sit Ups

10 Rollouts


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