A. Every two minutes, for 14 minutes (7 sets):
Hang Snatch + Snatch + 2 Overhead Squats
Build to today’s heaviest set.
B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 20-minutes:
350/300 Meter Row
15 Thrusters (95/65 lbs)
15 Chest to Bar Pull-ups or Pull-ups
C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Ab-Wheel x 10 reps
Rest as needed