Strength
Snatch – 10×1 @ 75-85%
—Pull bar off floor 1-2″, pause for a sec then snatch
Conditioning
3 Min AMRAP (interval style) – 4 Rounds
10 Power Snatches 165/105#
*With remaining time, complete max cals on air dyne/assault bike.
—Rest 3 min between rounds
WOD Notes: TD = 30-60 cals. The PS should take roughly 60 sec each round. Use about 70% of PS max. They should be quick singles.
Assistance
a) DB Bench Press – 4×12 (same weight as last wk)
b) GHD Hip Extensions (weighted) – 4×15 (same weight as last wk)
—hold barbell behind head & pull bar back while pinching shoulder blades together
