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Endurance:

Every minute on the minute for 20 minutes, complete the following:

Minute 1: 15/12 Calories ski

Minute 2: 15/12 Calories bike

Minute 3: 15/12 Calories row

Minute 4: Rest

 

For quality and pacing

 

Strength:

Hang Power Snatch

4 @ 45% 1-rm snatch

4 @ 55%

3 @ 65%

3 @ 70%

3 @ 70%

3 @ 70%

 

For quality

 

 

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