Strength
6 sets of 3 rep Back Squat
every 2 minutes
Conditioning
For Time:
20/17 Calorie Bike
15 Thrusters 135/95
200 m Run
15 Thrusters
Extra Credit
5 x 3 Power Position Snatch
5 x 2 Hang Snatch
5 x 1 Full Snatch
every two minutes
Bootcamp
AMRAP 30
12 (total) single leg RDLs using bench
12 DB Bench
12 DB Hip Extensions
12 Wall Balls
12 DB Curls
12 DB Reverse Lunge
200 m run