7/29/16 "4/22/16 – Density"

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. 

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