3 Rep Overhead Squat Heavy but not Maximal
Then
0:00-5:00 30/21Cal Row or Bike
21 Power Snatches 115/75
Remaining time ME Rope Climbs
5:00-10:00 Rest
10:00-15:00 30/21cal Row/Bike
15 Power Snatches 135/95
Remaining time ME Rope Climbs
15:00-20:00 rest
20:00-25:00 30/21 Cal Row/Bike
9 Power Snatches
155/105 Remaining time ME Rope Climbs
Modification Options for Rope Climbs:
*2 For 1 Pulls from the ground
*1/2Way Up Rope Climbs
Score is number of rope climbs completed.
*The intention is to not sprint so hard on the bike or row that it takes you 20 seconds to pick up the barbell.