Move

1) 10 Rounds
3 Power Snatches, rest 1 minute

2) 30 Minute Time Cap
35 Cal Row
into …
6 Rounds:
4 Burpees
5 Wallballs
into…
35 Cal Row

Train

1) Power Snatch
4 Sets (75% of 1RM Power Snatch)
3 Power Snatch, rest 20 sec.
2 Power Snatch, rest 20 sec.
2 Power Snatch, rest 20 sec.
*Rest 3 Minutes Between Sets

2) Hold Up, Wait a Minute

3 Rounds:
25 Burpees Over Rower
50 Wallballs (20/14)

into …

120/90 Calorie Row
Time Cap: 30 Minutes

Stimulus

1) We are starting off with barbell interval work. Reps can be completed as touch and go reps or singles. Rest 3 Minutes between each of the 3 sets.

2) The workout has a long grind at the end of the workout so keep a steady cadence at the beginning and use the first portion of the row as recovery. The BOR will takes roughly 2 minutes. Weight for wallballs should allow for 10+ reps at a time. Rowing pace should stay roughly around 12/15 cals a minute.

Extra Credit

4 Rounds:
400m Farmer Carry
30 GHD Sit Ups
50’ Handstand Walk