Strength
A) Snatch Pull – 4×2 @ 120%+ Max Snatch
B) Clean Pull – 4×2 @ 120%+ Max Clean
C) Deadlift – 3×1 @ 85-90% Max DL
—Rest 90 sec between each set of 2 reps. No touch n go reps
Conditioning
For Time
20 Squat Cleans 205/135lb
40 T2B
60 KB Swings 70/53lb
1 Mile Bike
Assistance
Weighted Back Extensions 4×8 (heavy)
WOD Notes: Rx’d for this WOD is completing it in this order & not breaking it up into rounds. You may scale by breaking it up into rounds. Squat clean weight is about 65% of 1RM squat clean. Scaling for t2B is hanging knee raises or lying leg raises with a med ball. Grip will play a factor if you don’t break up reps into small sets, so think about that as you go through the WOD.
Announcement: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!
Girls practicing handstand holds!