A. 12min 10 rep EMOM – KB snatch

B. With a partner- 150 air squats (split as needed)

C. 7 min AMRAP:

7 KB swings

14 lunges

21 Pull ups (or rung rows)


“Chain Smoker”

5 Rounds, On the 4:00
15 Pull-ups
18 Alternating Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike

Similar to workouts we’ve done in the past, the score for “Chain Smoker” is the slowest round of the five. Once athletes complete their last calorie on the bike, they will take the remaining time within the four minute window as rest. Dumbbell weight should be a weight that will be performed in with a maximum of 1 break per round.

(Comptrain 1.13.18)