WOD-
Every 2 minutes x 10 rounds:
150m(100m) Row
1 Power snatch
Post to BTWB
SPRINT-
20 minute AMRAP w/ partner
3 KB Deadlift (70/53)
6 DB Push Press (50/35)
9/7 Cal on Bike
*P1 does one full round then P2 does one full round
WEIGHTLIFTING-
Work up to a heavy Snatch in 15:00
Work up to a heavy Clean and Jerk in 15:00
Front Squat
Work up to a heavy single in 5 sets
Back Squat
2 sets of 10
3 sets of
Max calories on the Assault bike in :30
Rest 2:00 between efforts
