“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches

Open Barbell - 155/105#
Fitness Barbell - 135/95# or 55% 1RM Snatch


2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)

Second iteration, building on last week. Increasing our speed by 2s on each interval. 2K + "X" is in relation to our /500m split during our best 2K Row.

Alpha

Pegboard Con
For Time:
2 Peg Board Climbs
30 Single Dumbbell OHS (50/35)
2 Peg Board Climbs
24 Single Dumbbell OHS (70/50)
2 Peg Board Climbs
18 Single Dumbbell OHS (100/70)

On the dumbbell overhead squats, athlete's choice on breaking these reps apart. Barring any significant limitation however, for purposes of training, we want to split this down the middle (15 each, 12 each, 9 each, respectively).

Pausing Snatch Pull
5 Sets of 2
Pause (2) seconds at knee level.

Set #1 - 80%
Set #2 - 85%
Set #3+4+5 - 90%
Rest as needed between sets.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 - 65%
Set #2 - 70%
Sets #3-7 (5 Sets) - Build to a heavy for the day.