May 4th

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%

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.