WOD
Warm-up
Dynamic Stretches
2 Sets
10 Single Arm DB Bent Over Row
5e/arm DB Hang Power Clean + Windmill Press
10sec Max Effort Bike Sprint
Strength
Push Press: Warm-up, then 3 sets of 8 (T&G reps)
Rest 1-2 minutes between sets
Conditioning
AMRAP in 12 Minutes:
20/15 Calorie Bike
10 SA DB Snatch (L)
5 SA DB Push Jerk (L)
40′ SA DB Overhead Carry
10 SA DB Snatch (R)
5 SA DB Push Jerk (R)
40′ SA DB Overhead Carry
DB Weight: 50/35 | 70/50