Strength/Skill
a) Full Snatch – 2 EMOM For 10 Minutes
—Start @ 70% & work up to 80% for the last 3 minutes
b) Front Squat – Work up to a 1RM, then do 3×2 @ 90%+
Endurance
4x400m Run @95% effort – Rest 2 min between
Conditioning
5 Rounds For Time
8 Front Rack Lunges 205/125lb
1 Rope Climb 20ft
250m Row
—Rest 90 sec between rounds
WOD Notes: Each round must be at least 95% effort, since there is built in rest time. Use about 60% of your 1RM front squat for the lunges (should start to feel heavy during later rounds). Scaling for RC are 15 ft or 1 lap of pulling the sled with arms only.
Regina looking strong on the lunges!