TEAM 605- 141018

Strength/Skill

Snatch Complex-

1 Power Snatch, 1 Snatch, 2 OHS

*Every 90 seconds for 15 minutes complete 1 complex, build to a heavy complex for the day.

Then:

3 Rounds, not for time:

30-40 Seconds Wall facing Handstand Hold /Or 3 Wall Walks
5 Strict Pull Ups
7 Strict Toes to Bar

Then:

In Teams of 2 complete:

Accumulate 300 Assault Bike Calories

Every 3 Minutes each person completes:

8 DB Clean and Press- Each arm (22.5/15)
8 Chest to Bar Pull Ups
8 Box Jumps (30/24)

* Conga Style- As soon as the first person completes the Clean and Press the next person can start.