Barbell skills + a re-test....
Perform the following sequence every 2 minutes for 20 total minutes:
Floor Snatch + Hang Snatch
(Squat catch is preferred, but you can mix and match high and full catches depending on how you feel)
Start Round 1 at 60% of your 1RM and work up by 5-10# each round working towards a maximal load over the last 2-3 rounds...
2 minute Airdyne Bike Sprint for Max Calories
(Who can get over 50??)
POST YOUR FINAL SUCCESSFUL SNATCH WEIGHT AND YOUR TOTAL CALORIES TO COMMENTS