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WODs

12 RFT: Assault Bike Calories and Power Snatches

12 rounds for time of: 10/7 Assault Bike Calories 15 Power Snatches, 75/55 lbs

Teams of 3 waterfall style (as soon as an athlete gets off the bike the next athlete starts) 4 rounds for each athlete Intent * to move as fast as you can and hold on to the barbell for as long as you can • the goal is to increase your ability to sustain maximal intensity • pick a load that you can do 20-25 reps unbroken when fresh

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1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch : 1 Rep Max

Record your best 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch 1 Rep Max lift.

Today's complex involves three movements that build on each other. The power snatch works positions off the ground, the overhead squat builds confidence in squatting the load and then we put it together in the hang squat snatch at the end. Intent • to work on snatch technique • work up to a heavy load that allows for good technique in all three movements

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2 Jerk Dips + 1 Push Press + 1 Power Jerk : 5x1 at 60% 1RM

2 Jerk Dips + 1 Push Press + 1 Power Jerk 5x1 at 60% 1RM Rest as needed between sets.

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2 Pause Jerk Dips + 1 Jerk : 3x1 at 75% 1RM

2 Pause Jerk Dips + 1 Jerk 3x1 at 75% 1RM Rest as needed between sets.

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2 Pause Split Jerk + Split Jerk : 4x1 at 80% 1RM

2 Pause Split Jerk + Split Jerk 4x1 at 80% 1RM Rest as needed between sets.

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Push Press : 2-2-2-2

Push Press 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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Nothing assigned for May 26, 2019