Strength
Snatch – Floor + Low Hang + Hang @ 70-80% (5 sets)
—One set every 2 minutes. Hang on for all 3 reps. Opposite of last week. Try to hit same weight or more.
Conditioning
3 Min AMRAP x 4 Rounds
80 Double Unders
4 Power Snatch @ 82-85% of PS
Max Cal Bike
—Rest 2 min between rounds
WOD Notes: TD = 25-50 Cal/rd. DU scale = 60 sec of DU attempts or 120 singles. PS should feel heavy to where you have to rest 5-10 sec between each lift. You should have 60-80 sec on the bike each round to get as many cals possible. Score = total cals for all 4 rounds.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×12 (heavy)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 10×10 (10 sec rest between sets)
