On a running 60:00 clock:
05-15: 10:00 veeeeeery easy of 20 single-unders + 10 calories (your choice) + 5 push-ups
20-30: every :60 for 10 sets: 1 hang power snatch or hang power clean w/:01 pauses just below knees & @ catch before standing up, empty bar – goal is proper positions @ knees, hip contact, & solid catch position (in that order)
35-45: AMRAP in 10:00 of 15 calories + 30m heavy carry (med ball, Farmer’s walk, dual KB front rack or overhead, etc.)
50: max 2-arm hang from bar
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