CF
for time:
buy-in - 250m x row
21-15-9
power clean 40kg/30kg
front squat 40kg/30kg
cash-out - 250m x rown
Sweat
for time:
500m x row
100 x double-unders
30 x alternating dumbbell snatch 22.5kg/15kg
20 x burpee chest to bar
750m x row
50 x double-unders
20 x alternating dumbbell snatch 22.5kg/15kg
15 x burpee chest to bar
1000m x row
30 x double-unders
10 x alternating dumbbell snatch 22.5kg/15kg
10 x burpee chest to bar
750m x row
50 x double-unders
20 x alternating dumbbell snatch 22.5kg/15kg
15 x burpee chest to bar
500m x row
100 x double-unders
30 x alternating dumbbell snatch 22.5kg/15kg
20 x burpee chest to bar