7 Rds (27 minute running clock)
1 Min: Power Snatches (75/55)
1 Min: OH Squats (75/55)
1 Min: Lateral Burpees
1 Min: Rest
*OH Squats can be scaled to Front Squats
Strength/Bodybuilding Workout
*Warm up chest and shoulders before starting the workout*
Incline BB Bench Press, 4 sets of 8-10 reps
Flat BB Bench Press, 4 sets of 8-10 reps
Incline DB Bench Press, 4 sets of 8-10 reps
DB or Cable flys (your preference), 4 sets of 8-10 reps
Ring Push-ups (feet on box), 2 sets to failure
*cardio/accessory time*
Knees to Elbows, 2 sets of 10 reps
GHD Situps, 2 sets of 10 reps
Assault Bike, 20 sec work / 10 sec rest / 8 rounds
* Try to maintain at least 65 RPMs while biking *