• WARMUP
  • Row 500m
  • Snatch Warmup

  • OLY
  • Every 3 mins for 15 mins
  • 5 Squat Snatches 
  • Rest :10 bw reps

  • METCON
  • For Time
  • 75/60 Calorie Row
  • 35 C2B Pullups
  • 150 Double Unders
  • 15 Bar Muscle Ups