CFP:
A. Five sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
B. Three sets for times of:
Row 1000 Meters or Run 800 Meters
Pull-Ups x 20 reps
Rest 3 minutes between sets
C. Optional Finisher:
Three sets, not for time, of:
GHD Sit-ups x 15-20 reps
CFF:
A. Five sets of:
Hang Snatch x 3reps
Rest 2-3 minutes
B. Three sets for times of:
Row 1000 Meters or Run 800 Meters
Ring Rows x 15 reps
Rest 3 minutes between sets
