Warm-up
3 Minute of Assault Bike
2 Minutes of Dynamics (1 min Mountain Climbers/1 Minute Burps)
1 Minute Good mornings
Oly
Power Snatch
2-2-2-2-2
– You can drop and reset. No more than 20 seconds between reps
Strength
Overhead Squat
3-3-3-3
WOD 1
For Time
40 Calorie Assault Bike
40 Burpees to Target
40 Deadlifts (255,165)
Rest 5 Minutes
WOD 2
20 Deadlifts (255,165)
20 Burpees to Target
20 Calories Assault Bike
-Record the 2 wod times separately