Part 1:
Run 1 Mile OR Row 2,000 M
*Does not need to be max effort
Part 2:
15 Power Snatches (95/55)
15 Overhead Squats (95/65)
5 Muscle Ups (optional)
10 Bar Facing Burpees
10 Power Snatches (115/65)
10 Overhead Squats (115/65)
5 Muscle Ups (optional)
10 Bar Facing Burpees
5 Power Snatches (135/85)
5 Overhead Squats (135/85)
5 Muscle Ups (optional)
10 Bar Facing Burpees
__________________________________________________
*Front Squats can replace the overhead squats
*No more than 7 muscle up attempts per round
*Bar Muscle Ups ARE allowed
*Athletes do NOT need to add weight to the bar each set
*Approximate loading percentages if you choose to add weight (55%, 65%, 75%)