Strength
Back Squat – 8×2 (pause) + 1×10 (pause all 10 reps) @ 70%
—Week 4. All sets should be heavier than last week. Work up to a 2RM
Conditioning
“Randy” – 2015 Regional WOD #1
75 Power Snatches For Time 75/55#
OR
2k Row (benchmark)
WOD Notes: TD = 3-7 minutes for “Randy”. If you are still a novice or don’t feel comfortable with high rep snatches, you will do the 2k row instead. The time domain will be 6:30-10 minutes for the 2k row. BB weight = 1/3 or less of your max snatch (very light). Touch n go snatches should be performed for the majority of the 75 reps, so think about close bar path the whole time. 