0-5 min AMRAP*
20 alternating db snatch 50/35
20 db lunge 50/35(hold db any way)
5-10:00 Active rest 5 min
10-15:00 min AMRAP *
same as before.
15-20:00 min aerobic work**
*This is the scored portion so pick up where you left off.
**this part is unscored and you can bike or row as hard as you like
single Arm DB rows
4×10-12(control temp. Think like :03 descent.)