5-4-18

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Thrusters
Row 500m

2. Strength
Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

155
Power 1-6. Missed 6th bit hit 2nd attempt.
Squat 7-12 no misses.

3. Met-Con
5 Rounds:
Assault Air Bike 15/9 Calories
15 Deadlifts
R1 – 225/155lbs
R2 – 255/175lbs
R3 – 275/185lbs
R4 – 295/195lbs
R5 – 315/205lbs
Rest 2:00
*One bar, change weights during rest.

R1: 1:28 ub
R2: 1:30 8-7
R3: 1:56 5s
R4: 2:20 5s
R5: 3:34 3, 1-1-1, 3, 1s