6/20/2018 – WOD

Strength
Snatch – 5×4 (2 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 4 rep set. You may drop bar between reps.

Conditioning
Teams of 3: 6 sets (each athlete) 1 min on / 2 min off
10 Thrusters 115/75#
Max Cals on Bike

WOD Notes: TD = 20-35 cals/rd (360-500 total cals). Each athletes work to rest ratio is 1:2. Leave the monitor run the whole time, since you will record total cals at the end. The bike is supposed to be an ALL OUT Sprint, since you will have 2 minutes of built in rest each so DO NOT hold back! Thrusters should be fairly light for 10 reps.

Assistance
a) Single Arm DB Rows – 4×12 (heavier than last wk)
b) GHD Sit-ups – 4×25 (3 sec count down)

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