Workout of the Day
10 rounds of 2 minutes on 1 minute off
[odd]
200m run
then
max reps of power snatches
[even]
500m air assault bike
then
max reps of strict press
You have 10 rounds of 2 minutes on and 1 minute off. On odd rounds, run 200m, then get as many power snatches as you can in the time left. On even rounds, ride 500m on the assault bike, then get as many strict presses as you can in the time left.
Do the snatches touch and go, in sets you can hold across the rounds. Drive up through your hips, keep the bar close, and pull yourself under fast with your arms locked out overhead. For the strict press, no dip and no leg drive. Press the bar overhead from your shoulders, lock out, and lower it back under control. Pace the run and the bike so you get to the bar with time to work. To scale, go lighter on the bar and shorten the distances if needed to give yourself about a minute to work on the barbell. In the end, your score is your total snatch reps plus your total strict press reps across all 10 rounds.
standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
STRENGTH
4-5 rounds not for time
8 double DB step ups (L) (AHAP)
8 double DB step ups (R)
12 single DB cyclist goblet squat (AFAP)
Rest 2+ minutes between rounds
upper body accessory
3-4 rounds not for time
10-8-6-4-2
DB hammer curls (10R then 10L...etc)
then
Max set of bench dips
rest 2+ minutes between rounds