6/3/2021 – WOD

Strength
Snatch + Hang Snatch – 10 Sets @ 75-80%
—1 set every 60 Sec x 5, 1 set every 90 Sec x 5

Conditioning
5 Min AMRAP
30/23 Cal Assault Bike
20 T2B
*Max Dball Over Shoulder 150/100# in remaining time
—Rest 2 minutes
5 Min AMRAP
30/23 Cal Assault Bike
10 Dball Over Shoulder 150/100#
*Max T2B in remaining time
—Rest 2 minutes
5 Min AMRAP
10 Dball Over Shoulder 150/100#
20 T2B
*Max Cal Assault Bike in remaining time

WOD Notes: You should have at least 1-2:30 min on each movement at the end to accumulate max reps. T2B sub = T2R or weighted sit-ups. DBall should feel heavy for 10 reps (take about 60-75 sec). Record 3 scores.

Assistance
a) Glute Ham Raises – 5×10 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 10×10 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

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