After the mile run fiasco Jeff said: Come to the gym tomorrow, we'll lift stuff...

Riiiight

3x
200m shuttle run
10 Hang power snatch with perfect form

Rest 3 minutes

3x
200m shuttle run 10 any way, hang to OH.

Post total time, compare times on both intervals.
6:50,7:01, 16:51

Scaled to 55#
PR by 1:30