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10/9/2017-Workout of the Day

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 Warm-up: 
3 Sets:
5 Snatch Deadlifts
4 Snatch Pulls
3 Snatch High Pulls
2 Power Snatch
1 Snatch
Jog 100M

Strength: Build to Max- 15 Minutes

Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

WOD: Every 5:00 x 4:
Level 3/2/1:
200m Run

6 Kettlebell Snatch, 70/55, 55/35, 35/25-R
6 Kettlebell Snatch, 70/55, 55/35, 35/25-L
200m Run 

Extra Work- Assault Bike
5:00 @ 6,

3:00 @ 7,
2:00 @ 8
2:00 Rest
75/60 Calories For Time