going over the single arm power snatch
4 rounds of max effort
:60 sec single arm power snatches(alternating arms) 45-55 lb men/25-35 lb women
:50 sec row for distance
:40 sec pull-up, chin-up, jumping pull-up(any one, any round. your choice)
this is a max effort for each exercise. There is a one min rest between each effort.
get your numbers and post them!!