• 2 Blocks of 8 Interval of:
Assault Bike 20’’ @ max effort
10’’ rest each interval
4’ rest each blocks

Wattbike 45 min

Skill: Snatch drills

Wod: “Randy”
75 power snatch@35/25

Wod: have a plan how to break this up ! Also there are a lot of reps , make sure you maintain form and keep tension and keep your set up solid.

Warm up
1 Minute Slow Row 
1 Minute Active Samson

1 Minute Medium Row 
1 Minute Active Spidermans

1 Minute Medium Row 
1 Minute Push-up to Down Dog

followed by…

“Dumbbell Warmup”
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(10:00-20:00)
Couch stretch 2:00 ea side
Pigeon 2:00 ea side
Shoulder distraction(banded) 1:00 ea side

Skill/Teaching(20:00-30:00)
Bench
Bent over row
Reverse lunge

W.O.D(30:00-60:00)
4rds
Building in weight
12 db bench press
12 db bent over row per
12 reverse lunge(wide base...think squat width)
then
100 band pull aparts

Core(7)
4rds
5 v ups
5 leg raises
20 flutters(2ct)

Finisher
1 min chest opener per
1 min bf stretch
1 min quad per

Pick 1
- 3000 m Row
- 2 mile Run (4 track laps, then back to BM room)

Rest 5 min

Then 50 burpee Box jump overs 24/20”

*Score is total time from row/run to completion of BBJO including 5 minute rest time.

• 10 Round of:
Double DB Thrusters (2X22.5/15Kg) 9 reps
Double Unders 35 reps

• 15 Min EMOM of:
BB Squat Snatch 80-85% (Heavy) 1 rep

• In 5 Min O’Clock of:
BB Squat Snatch (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.

Intensity FT

ASSAULT BANGER
40/30-cal. Assault Bike
20-ft. Banger (6 m, cap 2 min)

x 2 attempts, rest 10 min between sets

---

Men use tractor tire
Women use smaller tire with 10kg weight on

3x2 Front squat