WORKOUT OF THE DAY
Every 4 Minutes, For 40 Minutes:
1 Power Snatch + 1 Hang Power Snatch
12/10 Bike Calorie Sprint
You have 10 total intervals today with two things to accomplish: 1) maximize your weight potential for the barbell complex, and 2) complete each round as fast as possible. While the ability to lift as heavy as possible, and bike as fast as possible each round are independent of each other, your ability to keep your transition time consistent is not. The barbell complex has to be done without setting the barbell down. You must increase weight on the barbell each interval. Your time for each interval begins when you pick up the barbell for the power snatch. Your time for each interval ends at the completion of the designated bike calories. You do not have to begin each interval at the top of the 4 – minute window. You can begin your work load at any point during the 4 minutes so long as it is completed in the designated timeframe. Do not sacrifice potential weight on the barbell just to go faster in your round. Your combined test today is to be able to lift well under fatigue, and keep the variance of your ten rounds small. Treat each bike as an all-out sprint.
WOD AT HOME
5 Rounds For Max Reps:
1 Minute: Max Rep Russian KB/DB Swings
1 Minute: Wall Sit
1 Minute: Max Rep Walking Lunges
1 Minute: Run 200 M
1 Minute: Max Rep Sit Ups
1 Minute: Rest
