Saturday
A)
15 rds
Every 90 seconds
1 x power snatch
1 x full snatch
B)
Amrap 12 min
15 x dead lifts (135,95)
15 x burpees
C)
Teams of 4 Wod
Assault bike/Smai bike
480 cal (change every 30)
Optional extra's
3-5 x 10 bent lateral complex
3-5 x 8 (weighted dips)
3-5 x 10 barbell rows
3-5 x 10 supported dumbell external rotation (each arm)