Warm-up
3 Rounds
20s Alternating Lunges (Front, reverse, lateral)
10s Rest
20s Single Arm Side Plank R
10s Rest
20s Bottom Squat Hold
10s Rest
20s Single Arm Side Plank L
10s Rest
20s Bike
3 Position Power Snatch (1-1-1-1-1)
Hang; Below Knee; From Ground
Same weight across
Metcon (Time)
2 RFT
15/12 Calorie Bike
16 DB/KB Front Rack Lunges
15 DB Clean and Jerks