A. In teams of 3 complete 3 rounds for max cal/reps:

A. 1:00 Assault Bike/Row

B. ME KB Swings 

C. 12 Pull-ups

Rest 3:00 btw rounds

B. Accessory Work:

3 x 20 banded hamstring curls

3 x 20 Face Pulls

3x 10 Barbell Roll Outs

16.30 Weightlifting

1.Power snatch.

1.1 Establish your daily 1RM in power snatch.

1.2 Drop down to 60 kilos for man and 40 for women and do 30 power snatches for time. You have to do as many reps as possible in the first set. 

2.Power clean + power jerk

2.1 Establish your daily 1RM in power clean + power jerk.

2.2 Drop down to 60 kilos for men and 40 for women and do 30 power cleans + power jerks for time. You have to do as many reps as possible in the first set.