Strength
10 x 1 Snatch
10 x 1 Pause Overhead squats @155
*Pause for 10 seconds at the bottom
WORKLOAD
Every minute cycle thru the following movements for the entire 30 minutes.
The only rest you get is the time remaining of each minute after the prescribed work is complete.
1. 10 burpee box overs (20" box)
2. 10 Overhead squats (95#)
3. 100m Sprint
Rest 15 minutes
Then another 30 minute interval session as described above except new movements
1. 30 Seconds max effort air dyne
2. 10 Pull-ups (minimal kip)
3. 50 double unders
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