Strength: Snatch work
Warm up then:
10 sets of 1 rep with focus on form
Between sets banded buddy pulls across box.
100 Kettlebell swings @53/35 (American)
Here is the twist:
A clock will be set up to run in 60 second rounds. It will continue to run and at the sound of each new round/beep the athlete must be on the rower and complete a 10 calorie row prior to working on any KB swings. Athlete completing the KB swings in the least amount of rounds wins.
RX+ use AirDyne bike or RX++ Assault bike.