Warm-up

Row Conditioning with a partner:
45s Row, 15s rest, switch
8 Rounds Each (16 Minutes)
- work at max maintainable pace

Work

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks @ 50/35 (15 reps per side)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts @ 245/165 (no more than 60% of 1RM)

CompTrain
Hang Power Snatch
Starting at 50%, take 5-10lb increases until hips are at parallel in the catch (keep lifts sharp and snappy)

"Hangnail"

Row Conditioning with class