Conditioning:

As many rounds and reps as possible in 4 minutes of:

15/12 Calories biked

10 Alternating dumbbell snatches (50/35)

…Rest 2 minutes then…

As many rounds and reps as possible in 4 minutes of:

15/12 Calories rowed

10 Burpees over rower

…Rest 2 minutes then…

As many rounds and reps as possible in 4 minutes of:

30 Speed skips

10 D-ball cleans (100/80)

 

For total score

 

Strength:

Snatch

6 reps @ 25%

5 reps @ 40%

4 reps @ 55%

3 reps @ 65%

3 reps @ 70%

3 reps @ 75%

3 reps @ 75%

3 reps @ 75%

 

For quality

(18:00 cap)

 

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