A. Squat Snatch; 1 on the 30 seconds for 30 total reps @ heaviest load for the day (no misses!)
29/30 - I picked a bar that did not spin at all, making this more difficult than it needed to be. I also built in weight every few snatches. Seven at 135lbs, 7 at 145lbs, 7 at 155lbs, and 9 at 165lbs
4 Sets:
500m Row @ 2:00min pace, directly into:
10 Back Squats @ 225lbs
rest 2min bw sets
Not sure about times for each set, but I went UB on the back squats
4 Sets:
90 sec C2 Bike
50' FRWL @ 115lbs (smooth, step through cadence)
rest 2min bw sets
Didn't record times for the sets, set the damper on the C2 to 10 and held about 2:00/1k pace
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