10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Lift: Full Snatch - 3 x 3 Reps @ 75% - E3M
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Lift: Sumo Deadlift - 4 x 8 Reps - E3M - build up
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WOD: 3 Attempts to get the heaviest load.
“Complex”
8 Deadlifts
8 Hang Power Cleans
8 Front Squats
8 S2O
8 Back Squats
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Extra Credit: “200 FY”
Get 200 Calories in 10 Mins or less on Assault Bike
Originally formulated by Gym Jones (Mark Twight), it was "300 FY" on a AirDyne. Pretty impossible to get 300 on a Assault Bike in 10 minutes unless you're a monster so dropped it to 200 Cal. Good luck!