Warm up:

2 Rounds

:20 Plank

5 Hang Db High Pulls + 5 Strict Press + 5 Hang Muscle Snatches (R)

:20 High knees

5 Hang Db High Pulls + 5 Strict Press + 5 Hang Muscle Snatches (L)

:20 Jumping Jacks

Conditioning:

Every 3:00 x 5 sets

7 Strict Ring Pullups or Ring Rows with a 21X2 Tempo

12 Power Snatches (or alt. DB Snatch)

Row/Bike x Max Cals

*Or run 200m

*Stop biking or rowing 20 seconds before the start of the next interval

*Score is total cals accrued

Cooldown:

15 Banded or PVC Pipe Passthoughs

1:00 lat foam rolling