WOD

AMRAP 16 minutes

15/12 Calorie Assault Bike
12 Box Jump Overs (24/20)
12 Toes to Bar

rest :90 after each round* Target number of Rounds: 4+ (Total)

SWOD

Power snatch (pause in the catch position) + Overhead Squat
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%
*Rest 60-90 secs between sets*
*15 minutes

BBC

A): Power Snatch Power snatch (pause in the catch position) + Overhead Squat
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%
*Rest 60-90 secs between sets*
*15 minutes

B): Clean and Jerk Complete every 90 seconds
1 Power Clean + 3 Jerks
*Start with any load and add as you go when you want.