Barbell Cycling – 

12min EMOM

8 Hang Power Snatch

Workout – 


3 Rounds for Time:

400m run

21 KB Swings 24/16kg

12 pull ups

Strength Notes – 

The aim of this strength piece is to work on the cycling of reps at speed. The 8 reps should be as fast as possible without stopping. Athletes should use a lighter to moderate weight and hold the weight across the 12 minutes. All reps should be touch and go.