Lower Body Strength:

Every 2 minutes for 16 minutes (8 sets):

2 Deadlift at 80-85%

MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

8 Power Snatch

16 Russian Twists (8 each way)

*Pace Goal: 5-6 rounds

Beginner: 45/35, 10

Intermediate: 95/65, 25/10

Advanced: 115/75, 45/25

Sport: 135/95, 45/25