build to todays heavy:

segmented snatch deadlift + power snatch

segmented snatch deadlift: perform a snatch deadlift up to the first designated pause position and hold for 2-3 seconds, then move to the next pause position and hold, finish the lift in a fully standing position. Return the bar to the floor under control and then perform one power snatch


5 sets:

In 90s, complete:

12 alternating DBS (50/35)

9 burpees over the erg

max calorie row

rest 2 mins between sets

score = total calories rowed