We will be doing the WOD and Overhead Squat Strength in class.

WOD:

#flying v

Teams of 2
2 Sets:
200/160 Calorie Assault Bike (OR 260/230 Calorie Bike Erg)
125 Synchro Air Squats 
-Rest 5:00 between sets-
* Split Bike calories as needed

Target Time each set: 12 minutes (team)

Time Cap each set: 16 minutes (Team)

STRENGTH:

#Overhead Squat:
– 5,4,3,2,1
* Rest 60 seconds in between sets.

#Power Snatch:
– 4×2 @Light/moderate weight
* rest 60 seconds between sets *

#Snatch Deadlift:
– 3×3 @ 90% 1 RM Snatch
* Rest 2 minutes between sets

OPTIONAL WOD 2:

12 min AMRAP
4-8-12-16-20….
Deadlifts (225/155)
Double Dumbbell Shoulder to Overhead (50s/35s)
Toes to bar

Target Reps 200 (Into round of 22)