1.  Hang Snatch: 12 x 2 @ 50% (3), 60% (3), 70% (2), 80% (2), 80%+ (2) 

Do 1 set ever minute for 12 minutes.

 

2.  Pause Back Squat:

50% x 3

60% x 3

70% x 3

75% x 3 x 3

 

3.  Tabata Row (calories)

rest 1 min

Tabata Weighted Plank