0845 Warm-up

0900

Strength: Olympic Cycling

Every 1:30 for 12 mins, alternating between:

4 Position Power Snatch, pick load

4 Position Power Clean, pick load

Olympic Cycling 4 Position Power Snatch:

• 1 High Hang Power Snatch
• 1 Hang Power Snatch
• 1 Low Hang Power Snatch
• 1 Power Snatch

4 Position Power Clean:

• 1 High Hang Power Clean
• 1 Hang Power Clean
• 1 Low Hang Power Clean
• 1 Power Clean

Metcon:

3 sets for time:

• Run, 800 m
• 21/15 Assault Bike Calories
• 5 rounds of: 7 Thrusters, 75/55 lbs + 7 Pull-ups + 7 Burpees