9/5/2018 – WOD

Strength
Snatch – Floor + Low Hang + Hang @ 70-85% (5 sets)
—One set every 2 minutes. Hang on for all 3 reps. Try to hit a little more than last wk.

Conditioning
For Time
75/60 Cal Bike (40/30 assault)
25 C2B Pull-ups
50 Overhead Squats 135/95#
25 C2B Pull-ups
75/60 Cal Bike (40/30 assault)

WOD Notes: TD = 11-16 min. The bike should take no longer than 4 minutes. C2B Scale = chin over bar or mix in some banded pull-ups. DO NOT scale reps (should be able to do these in less than 2 min). OHS should be done in 3-4 sets. Do front squats if OH mobility is limited.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) DB Reverse Flys – 4×15 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 10×12 (15 sec rest between sets)

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