1.) 2 Power Snatch -> 1 Overhead Squat – 1 @ 70%, 2 @ 75%, 2 @ 80%

2.) Joy Ride

For time:

37 cal Assault Bike

3 Muscle ups

7 Dumbbell Power Snatch L / R, 50/35lb

37 Toes to Bar

3 Muscle ups

7 Dumbbell Power Snatch L / R, 50/35lb

37 cal Assault Bike

Extra credit:

1.) Snatch Balance 1-1-1-1-1, add load each round working to a 1RM

2.) 10 x 10 sec Snatch Set up Hold, rest 1 -2 minutes between holds

note: exactly what it says, put some heavy weight on the bar, get down in the setup and hold for 10 seconds, neutral head, eyes forward, lats wrapped around spine, load in the balls of thee feet, neck & mouth relaxed (seriously all of that)

3.) 7 minutes Hollow Rock/Supeman alternating every 30 sec.