DB Step-ups + Assault Bike Spice!


Workout of the Day

Team WOD

30-20-10 reps for time: 40/30lbs. DB Box Step-ups, 20″ AB Cals. (while holding DB) Clean & Jerks, 135/95lbs.

*one athlete will work at a time, alternating as needed


AMRAP 5 mins: 10 Jerks, 135/95lbs. 5 Bar Muscle-ups Rest 2 mins AMRAP 5 mins: 10 Power Snatches, 135/95lbs. 5 HSPU Rest 2 mins AMRAP 5 mins: 10 Front Squats, 135/95lbs. 5 Bar-facing Burpees

Barbell Club

Tall Snatch Warmup A. Muscle Snatch, build to a tough single in 10 mins B. Power Snatch 2-2-2-2-2 C. Hang Snatch 1-1-1-1-1 D. Back Squat, 5×2@85%