Find a max weight for the complex: snatch pull + snatch. The snatch pull ends with a shrug, but keep your arms loose and straight (no high pull) with the bar glancing off your hips. Then, maintaining your grip on the bar, touch the bar to the ground and perform a full snatch. The snatch pull is a great exercise for those who tend to bend early with the arms.
The metcon is interval style: a minute of rowing for calories, 30 seconds rest, and a minute of power cleans. Your score is total calories and power cleans performed for 4 rounds (11:30 including work and rest)
Strength
Snatch pull + snatch
Conditioning
4 rounds for reps:
1:00 row (calories)
:30 rest
1:00 power cleans, 135/95#
:30 rest
