WOD:

55-45-35-25-15

Calorie Assault Bike, Row, Ski Erg or Bike Erg

Alternating Body weight Lunges (R/L=2)

Ab Mat Sit Ups

**Focus here is on the CARDIO machine. Bring it on the CARDIO machine knowing you get a little bit of active recovery

STRENGTH:

5 Deadlift x 5 sets @70-75%of 1RM Deadlift

* Rest as needed between sets *

OPTIONAL OLY WORK:

#snatch balance

3 Snatch Balance
3 Snatch Balance
2 Snatch Balance
2 Snatch Balance
1 Snatch Balance
1 Snatch Balance

*Build to a heavy single.

#snatch

1 Power Snatch + 2 Snatch + 1 Power Snatch x 2 sets
1 Power Snatch + 1 Snatch + 1 Power Snatch x 3 sets

* Work up in weight each set *

55%-85% of 1RM