For strength we’ll be working on some power snatches today. Take about 15 minutes and build up to a heavy double for the day.

Our Met-con is an intense battle of 6 straight forward rounds of assault bike calories and barbell work.   Use total reps over the 5 rounds for your score.


Take 15 minutes to build up to a heavy Power Snatch double


5 intervals 1 minute each

10/8 Assault Bike Calories

AMRAP in remaining time

6 Front Squats (95/65)

6 Power Snatches (95/65)

rest as needed between

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