Strength
Snatch – Work up to a heavy triple in 15 minutes.
—6 sets @ 70-90% at the most. You should drop every rep & reset.
Conditioning
3 Rounds For Time – “Helen on Roids”
250m Sled Drag 45/25#
21 KB Swings 70/53#
12 C2B Pull-ups
WOD Notes: TD = 10-16 min. Sled drags should be light to where you can run the majority of the time (fire hydrant). KB Swings should be unbroken ot done in 2 sets. C2B scale = chin over bar or 12 ring rows.
Assistance Work (Day 17)
a) Strict C2B Pull-ups – 4×5 (5 sec negative from the top of each PU).
—Advanced should use a weight. Accumulate 20 reps total if you can’t stick to rep scheme.
b) Weighted Plank – 30 on / 30 off for 10 sets (heavier than last week)
—use a weight that will be difficult or don’t use one at all
