WOD:

1) Snatch: 10 sets of 1 @ 75%

Rest 90-120 seconds between sets.

2) Clean and Jerk: 7 sets of 1 @ 75%

Rest 90-120 seconds between sets.

3) Front Squat:

2 @ 70%

1 @ 75%

1 @ 80%

Rest 90-120 seconds between sets.

4) Every 5:00 x 8 sets:

20 Wall Balls 20/14

20 Burpees

20 Kettlebell Swings 70/53

20 Box Jump Overs 24/20

20/15 Calories Assault Bike

Rotate order of movements each round. Keep track of time and attempts to complete each round.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE