Every 90 seconds for 6 minutes (4 sets)
Hang Snatch x 2 reps at 65-75% of 1RM
rest 60 seconds then
Every 90 seconds for 9 minutes (6 sets)
Hang Snatch + Snatch at 75-85% of 1RM
Supposedly, I have a 1RM of 95# set back on June 26, 2019. I obviously neglect Olympic weightlifting. Nevertheless, I managed the first complex at 45, 55, 55, 55# (58% of 1RM). I managed the second complex at 65# (68% of 1RM). I was pleased with my movement and those numbers, although I am still disgruntled with my large diameter barbell. I really need to get a 15 kg barbell.
Buy In - 75 Calorie Row
15 Box Jump Over (24")
I finished the row in a little over 6 minutes and then only managed 1 round plus 12 reps.
The weightlifting was taken from Crossfit Golden. The metcon was modified from Comptrain's "Round and Round" which called for 75 calories on the bike erg, C2B rather than pull-ups and Double DB Power Clean rather than burpees.