Strength
Snatch (full) – 8×2 every 60 sec @ 87% (16 reps)
Conditioning
20 Rounds For Time (Relay Style – with a partner)
4 Dball Over Shoulder 150/100#
20/15 Cal AD Bike (Assault 12/8)
WOD Notes: TD = :45-1:10/round. Each athlete does 10 rounds. Athlete B goes when Athlete A finishes bike. Each round is designed to be a sprint so DO NOT hold back on the bike! Reset monitors each round & make sure Dball/bike are close to each other!
Assistance
a) Bench Press (close-grip) – 4×12 (same as last wk)
b) DB/plate Rear Delt Raises – 4×12 (same last wk)
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 1x400m (200m each arm – use 25% of DL)
—Use straps if you have them.
