General Warm-Up
Grab pair of DB and complete:
5/4 Cal Assault Bike Kang Squat x 10
Plank DB Pull Through x 10 / side
DB Front Squat x 10
DB Death March x 10 / Leg X 2
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep @ 85-95% of 1-RM
B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)
A. Ok
B. 8:05 bike erg & 50kg
A. 205
B. 9:42 RX
125*2/130*3/135*3/140*2
6:52
A.
215
B.
6:44 RX