Strength:

Every Minute on the Minute x 15:

a) 3 Power Snatch/ Hang Power Snatch

b) 5 Box Jumps

c) 8 Calories Rowed

The Snatches should be very well within your wheelhouse, aim for consistency here over heavy.For the box jumps aim for max elevation gain of the hips. Treat the rows as sprints.

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Conditioning:

For Time:

20-15-10

Toes-to-Bars

Thrusters

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed to get through the reps in 1-3 sets. The Thruster weight should be on the light-medium side for you and unbroken on the fast end.