1. 200 m run
2. 10-15 Wall Balls (20/14 lbs)
3. 10-15 Box jumps
4. 150-200 m row
5. Rest
Every 90sec. for 12min (8 sets):
Pause Power snatch (2sec. just below knee) + OHS
start @2nd weight after empty bar and work up from there
Every 90s for 3 sets:
5 clean Pulls
@ work up from ~80% of 1RM Clean
For time
21- 15 - 9*
Barbell Frontsquat (60/40)
Lateral Burpees over bar
*After each round do 15 V-ups