Skill
Barbell Cycling: Thrusters and Power Snatch
(Body position, bar path, breathing)
Every 90 seconds for 10 rounds
Alternate between A & B
Couplet A
9 thrusters (95/65 lbs)
35 double unders
Couplet B
7 Power Snatch (95/65 lbs)
7 burpee bar hops
Scale weight to perform all sets unbroken.
Cease all work 1 Minute into each interval . For any rounds incomplete athlete owes 4 burpees to be completed after the 10th round.
Buyout
4 rounds on running clock
20 second Hanging L Hold
Rest 20 seconds
20 second bottom dip hold
Rest 20 seconds