WOD
Warm-up
Dynamic Stretch/Warm-up
2 Sets
15/12 Calorie Bike
12 Alt DB Goblet Cossack Squat (paused at bottom)
6 DB Power Snatch + 6 Single Arm OH Reverse Lunges (e/side)
Strength
Back Squat: 4 Working sets of 6 reps
Tempo: 2sec descent, 1sec pause at bottom
Conditioning
3 Rounds for Time (16 Minute Time Cap):
20/16 Calorie Bike
8 Power Clean and Jerk (95/65) | (115/85)
10 Thruster
12 Alternating Overhead Reverse Lunge (6e/side)*
*pick an appropriate weight for OH Rev lunges
modify/scale with Front Rack Rev Lunge