150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Strength: Deadlift - 3 x 8 Reps @ 50%- E2M
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WOD: Part A
Every 3 Mins x 4 Sets (No Rest Between Efforts)
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault Bike SPRINT!
*Rest 5 Mins then Part B
Part B
Every 3 Mins x 4 Sets (No Rest Between Efforts)
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
6 Burpee over Box - 24/20
9/7 Row SPRINT!