Interval Weight Lifting
Every (7)-mins for 5 Rounds
400m Run
500/400m Row
10 Power Snatches
Round 1: 10 Snatches
Round 2: 8 Snatches
Round 3: 6 Snatches
Round 4: 4 Snatches
Round 5: 2 Snatches
L1: 115/85, 135/95, 155/105, 175/115, 185/135, 500/400m Row
L2: 95/65, 105/75, 115/85, 135/95, 155/105, 500/400m Row
L3: 65/45, 75/55, 95/65, 105/75, 115/85, 400/320m Row, 300m Run
L4: 12 DB Snatches e/a Round instd., 400/320m Row, 200m Run