monday

Strength

​Power Snatch
-Build to a Heavy TnG 5 rep in 10mins

​EMOM: 4mins
5x @ 85-90% Above

Met-Con

​For Time:
60x Cal Bike
50x OH Squats (45/35)
40x Russian KB Swings (24/16)
30x C2B Pull-Ups
20x Burpee Box Jump Overs (24/20)

Notes:
Welcome the Assault Bikes! This is a bit of an Assault Bike baseline workout where we can feel them out for the first part of this chipper.

Post

​Core Complex x3
12 Hollow Rocks
12 Arch Rocks
12 V-Ups / Tuck Crunches
*Alligator Roll b/w Hollow & Arch