Group warm up
Group Mobility
Strength
3×3 Overhead Squat – build to a heavy but not max triple – rest 2:00 between sets.
5×2 hang power snatch – rest 1:30 between sets.
WOD ( Workout of the day )
this is a retest from 4/22/16
"Density"
22 AMRAP of:
40 Calorie assault bike
20 burpee pull ups – any grip
10 hang power snatch (115/75lb)
30 Calorie assault bike
15 burpee pull ups
10 hang power snatch (115/75lb)
20 Calorie assault bike
10 burpee pull ups
10 hang power snatch
165 reps in a round, if you finish start back from the top.
