Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to about 85%
—Above Knee + Below Knee + Floor
Conditioning
5 Min AMRAP
50/35 Cal Assault Bike (80/60 AD)
25 T2B
Max Power Snatches @ 165/105#
—rest 2 minutes
5 Min AMRAP
15 Power Snatches 165/105#
25 T2B
Max Cals on Bike
WOD Notes: There are 9 bikes so I’d prefer to get as many athletes doing this in the order that it was written. We can stagger a heat 3 minutes behind. You can also do it in reverse order which would hurt much more since the max cals are on the bike first. Record 2 scores (PS & cals on bike). Weight should feel heavier than normal to where you’re only getting around 10 reps (about 60-70 sec to do that). You should aim for 2+ minutes on the bike to get max cals. PLEASE LOAD WEIGHTS APPROPRIATELY!!
Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 150 reps as fast as you can
