200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches 22/14kg

For today’s workout, athletes should choose a pull-up variation and dumbbell snatch that they could complete at least 15+ repetitions unbroken when fresh. Within the workout, these should be completed in no more than two sets. If unable to run, complete one of the following:

14/10 Calorie Assault Bike
32/24 Calorie Row (No Run)