2 rounds not for time of:
3 mins of rowing, biking or jogging (slightly increase pace each min)
10 hip & back extensions
5-10 ring rows (or pull-ups)
1x Burgener warm-up with empty bar (45/35 lbs)
3 rounds, each round for time, of:
12 Hang Power Snatches, 115/75 lbs
Run, 400 m
Rest as needed between each round.
Log individual round times, NOT running clock times.