Strength
Every minute on the minute for 12:00:
- Power snatch (position 1) + power snatch (position 2) + overhead squat
Conditioning
At 0:00, complete 21-15-9 reps of:
- Front rack reverse lunges (115/75)
- Pull ups
At 8:00, complete 21-15-9 reps of:
- Push jerks (115/75)
- Calorie bike or row
6:00 time cap on both workouts.