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0:00-2:00
800m Bike/350 Row
Max Snatches
*Rest 1 min
3:00-6:00
1200m Bike/500 Row
Max Snatches
*Rest 2 min
8:00-12:00
1500m Bike/600 Row
Max Snatches
*Rest 2 min
14:00-17:00
1200m Bike/500 Row
Max Snatches
*Rest 1 min
18:00-20:00
800m Bike/350 Row
Max Snatches
4-6 Rounds 10 Dumbbell Farmer Step Up 10 Devil Press 10 Dumbbell Farmer Step Up Rest 1 minute between rounds
PART 1 On a 20 Minute Clock: 30 Seconds Row, Bike, Ski, 30 Seconds REST Part 2 3 Rounds (Rest 30 Sec to 1 Min Between Movements) 10-12 Close Grip Bent Over Row (2 Dumbbells) 8-12 Ring Row Part 3 3 Set
For Time 80 Air Squat 60 V-Up/Leg Raises/Sit ups 40 Push Up 800 Meter Run/2000m Bike 40 Push Up 60 V-Up/Leg Raises/Situps 80 Air Squat