FEBRUARY 28, 2013

Advanced:

Snatch 

Perform 1 rep @65% every :30 for 5 mins 

then

For Time:

Max Cal Row in 1min

then

3 Rounds

9 Power Snatch 95/65

1 Suicide Sprint (50m)

then

Max Cal Row in 1min

*Score is Total Calories and Time

*Sprint 10m then back, 20m then back, 30m then back, 40m then back, 50m then back = 1 Suicide

Intermediate/Beginner:

Power Snatch

Perform 1 rep @65% every :30 for 5 mins

then

For Time:

Max Cal Row in 1min

then

3 Rounds

9 Power Snatch 75/55

1 Suicide Sprint (50m)

then

Max Cal Row in 1min

*Score is Total Calories and Time