1)Complete 6 rounds of the following...
2 minutes rest
2)Then, rest 3 minutes, and complete the following
10 rounds - 30 seconds max effort air dyne, 30 second rest
1)Snatch - Work up to 90% and perform 5 singles
2) Complete 20 minutes of the following...
odd minutes: 3x squat snatch (70kg/50kg)
even minutes: 5x box jumps (36in/30in)
*Rest 10 minutes, then
Complete 5 rounds for time of:
10x ring dips
30m prowler push