rich-froning-op-de-airdyne

ATHLETE

A. Squat Snatch
3×1 @80-90%
2×1 @90-100+%

B. 3 Rounds
20 Pull-ups
15 Assault Bike calories
10 Squat snatch (95/65)

COMPETITOR

A. Squat snatch
3×1 @80-90%
4×1 @90-100+%

B. 3 Rounds:
30 Pull-ups
20 Assault Bike calories
10 Squat snatch 135/95lbs

C. 6 Rounds:
100m Sled drag – Forward facing, light weight, sprint.
Rest +/- two minutes (100 meters, not feet)