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Wednesday “Lift, Bike, Run” 6-1-2016

31
May

Wednesday “Lift, Bike, Run” 6-1-2016

Strength A.

ALL LEVELS
Over Head Squats
3 X 3, at 75% of 1RM for position/skill, rest up to 90sec betw sets

strength B

MACHINE

OTMx122 hang power snatch plus 20 double unders or 40 singles

RX/COMP STRENGTH

Snatch as Rx’d: rest up to 2min betw sets5 reps at 70% of 1RM in less than one minute

5 reps at 75% in less than 90sec

3 reps at 80% in less than one minute

3 reps at 85% in less than 90sec

6 more reps at 90%+ phyf-

WOD

Choose either 
2 x 10min ME on bike resting 3min betw
OR
2 x 1.5 mi run resting 4min btwScale running to 10 min intervals, if you have a 10 min mile scale to 2 1 mile runs