5min Row for calories
5 Hang Power Snatch
5 OH Squat
3 min Row for calories
For the Row, make sure the measurement is in Calories, and then see how many Calories you can accumulate in the 5min and 3min.
There is no rest between the Row/5 Rounder/Row.
Beyond Rxd and Rxd: The weight is set as moderate today for the Power Snatch and Overhead Squat. You will possibly be able to do the first set unbroken through both movements, but after that you will probably need to break each set up a few times. Scale the load as needed. In a lot of cases, people will find that one of the movements feels easier than the other movement.
Fitness: the load may need to be a bit lighter for these athletes. Some people might be limited by the OH Squat. If that is the case, you can use two different loads for each movement so you still get a good workout stimulus, rather than one movement being really easy and the other movement being really hard and looking a little sloppy.