Strength
Snatch – 1 rep every minute for 12 minutes.
—Stay between 75-85%. If you feel good, go for a new max
Conditioning
4 Min AMRAP x 4 (interval style)
400m Run
15/10 Cal Assault Bike
Max Devil Presses 50/35# DB
—rest 2 minutes between rounds
WOD Notes: This is a coaches WOD! Guesses go in the cup on my desk. You should have between 50-75 sec to get as many devil presses. Score = total reps of devil presses.
Assistance
a) Bicep Curls DB – 4×15 (2 arms as same time)
b) Tricep Banded Pushdowns – 4×20