Tue Dec 5 "Four Seasons"

Move

1) Bench Press: 5 Reps @ light loads Every 90s x 10

2) 4 Min AMRAP, 4 Min Rest, 3 Rounds:

2 Minute Row
1 Minute Bike
1 Minute Alternating DB Power Snatches

Train

1) Bench Press: Every 1.5 Mins x 10 Rounds:
5 Bench Press @ 70%

2) “Four Seasons”

4 Min AMRAP, 4 Min Rest, 3 Rounds:

500/400m Row
21/15 Cal Echo Bike
Max Power Snatches @ 75/55

R2: 15/12 Cal Bike, 95/65 Snatches
R3: 12/9 Cal Bike, 115/85 Snatches

Stimulus

1) Build to 70% of your 1RM bench press and then do 5 reps every 1.5 minutes for 10 rounds

2) Row remains the same every round but bike calories decrease and weight of snatches increases. Finish at a weight of snatches that you can do in quick singles (max 75% of 1RM)