A) 3 Pos Snatch 15min:
Beginners < 6mo CF only barbell,
>6mo CF 65% 1RM,
> 1yrCF 85%1RM….
With advanced athletes work up to these numbers and try and do 5
B) BW Deadlifts & HSPU:
Complete as much as possible in 10 minutes, if all is completed Max Effort Calories on rower with remaining time
C) Hamstring Mobility