Strength
Snatch – 1 EMOM for 12 Minutes. Work up to a heavy single
—You may take extra rest later in the EMOM if necessary if you’re going for a big lift
Conditioning
“Death Race” – Compliments of CF NE Comp Train
5 Rounds For Time
15/10 Cal Assault Bike (25/17 AD)
10 Burpees
—Rest 3 minutes
4 Min AMRAP of Muscle-ups or GI Janes
WOD Notes: TD = 6-10 min. This WOD is meant to be short and intense! You must push the pace on the bike in order to get done this quick! Burpees are where you “rest” & try to slow the HR down. You may choose between bar or ring mu. Bar should be above reach for GI Janes if you can do a strict pu.
Assistance
a) Glute Ham Raises – 4×12 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×12 (each arm)
c) Grip: Banded BB roll ups with KB – 3×75 sec (heavier than last week)
