Thursday 09/03/20202

STRENGTH

(5 mins of prep time + 15 min of working time)

Every 90 sec for 10 rounds Complete the following complex:

1 snatch deadlift + 1 hang power snatch + 1 power snatch

Over the course of the 10 rounds, begin with a light weight and work up towards 75% of your 1RM power snatch then maintain that weight for the remainder of the session.

WOD

“Death Race”

5 rounds:

15/10 Cal Bike

10 Burpee

10 min time cap

(historically, 8 minutes has been our time cap with the assault bikes, but then echo bikes happened so we moved to a 9 min time cap then... covid happened... so we’re adding an extra minute this time around) GO HARD!