ACTIVATION warmup 

3rds

5 Walkouts Video

10 Calorie Bike /row

15 PVC/Barbell Overhead Squats*

(LAST RD USE BARBELL )

Core -Body Armor

3 Sets:

:30 Seconds Front Plank Hold

:30 Seconds Overhead Squat Hold (Bottom)

:30 Seconds Superman Hold

STRENGTH –

3-Pause Power Snatch + Power Snatch

On the 2:00 x 5 Sets:

1 Complex (2 Reps)

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

WOD

“Power Wheels”

AMRAP 3:

9/6 Calorie Assault Bike/row

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike/row

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

4 Power Snatches (135/95)