Snatch Complex (in class)
10×1 Power Snatch
5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count”
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)
After Each Set:
200 Meter sandbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between
Rest 1:30 After the 3 Sets
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between