25 Bench Presses (135/95 lb.)
30 KB Snatches (24/16 kg.)
*Find 3-rep Bench Press
This chipper is a bit slower in nature to start. Both the Bench Press and KB Snatches require a bit more concentration to execute. For the Bench Press, the loading should not be so heavy that you need a spotter to perform your sets. You should be able to perform about 10 at a time with their desired loading, or your 25 reps in 2 sets.
On the KB Snatch, the loading should be set so you can perform 5 reps on each side, but not unbroken for all 30—you should have to put the KB down at least once during your set to shake it out. For these first two movements, sticking to manageable sets and rep ranges is key to avoid failure or loss of efficiency. Be more calculated with the bench and snatches, and then open up on the Row to finish with a good lung burn.
Overall finishing times should be around 10-12 min. Get swole!