Recommended Warm Up (10 Minutes):

10 Calorie Ski

15 Shoulder Rolls (pvc)

10 Calorie Ski

15 Overhead Squats (pvc)

10 Calorie Ski

5 Inchworms + 2 Push Ups


Every 3 Minutes x 15 Minutes:

21/18 Calorie Bike Erg

7 Overhead Squats (135/75#)

*Bike hard.  The OHS should be heavy but unbroken.  Rest the remainder of the 3 minutes.  Stagger the start by 1:30 in bigger classes.  You can row the same calories or assault bike if you don’t have bike ergs.  The OHS is from the ground.


5 Minute E2MOM:

6 Power Snatches

5 Minute EMOM:

3 Power Snatches

5 Minute EMOM:

1 Power Snatch

Skill Work