7 Sets Building:
1 Snatch (VIDEO) + 2 Overhead Squats (VIDEO)
Then
4 Rounds, Each For Time
12 Over the Erg Burpees (VIDEO)
250 Meter Row OR 15 Calories Assault Bike
Rest As Needed Between Bouts
Optional Accessory Work
Alternate Sides To Get Two Rounds Per Side
100 Meter Pinch Grip Suitcase Carry
Use 45/35# Plates
Then
Weighted GHD Back Extension 3 x 8 @10X3
Do These Exercises Separately
