6 Ways to Fall in Love with the Assault Air Bike

Thursday

Workout of the Day




Fitness

Strength

Every 2 mins, for 12 mins (6 sets): 2 Back Squats@90%

Conditioning

For time: 50 Jumping Lunges 30 Squats 15 Deadlifts, 225/155lbs Rest 3 mins X 3



Sport

A. Every two minutes, for 12 minutes (6 sets): 2 Front Squats + 1 Jerk@90%+ CJ

B1. Deadlift 10@60%, 8@70%, 6@80%, 4@95%, 2@90% B2.. Deficit Kipping HSPU 5×4-6

C. AMRAP 6 mins: 12 Alt. DB Lunges, 50/40lbs. 6 C2B Pullups

D. AB :20 sec. Rest 2:40 mins X 5



Barbell Club

Tall Snatch Warmup

A. Power Snatch, 5×2@85%

B. Snatch Balance, 5×1@95% SN

C. EMOM 3 mins: Snatch @80% Every 90 seconds, for 6 mins: Snatch @85%

D. Snatch Pulls 4×3@100%


Today’s Link – 6 Ways to Fall In Love With the Assault Air Bike