Conditioning
Complete with a partner for time
30 – 3 Position Snatch 135/95#
50 Double Dutch Burpees
30 – 3 touch n go power clean + 3 Thrusters 135/95#
90 T2B
1200m Run
WOD Notes: TD = 20-30 min. 3 pos snatch = floor+below knee+above knee. You don’t have to squat them. You will each do 50 Burpees, so it’s 100 between the 2 of you. You may not drop the bar during each complex. I would recommend using the same weight for each complex and you should switch each rep. T2B scale = 90 hollow rocks or 90 knee above hips. You both will run the 1200m together.
Assistance Work (Day 24)
a) Strict C2B Pull-ups – Accumulate 40 reps in the least amount of sets/rest
b) Weighted Plank – 3 sets max effort with 90/45# plate
Reminder: Tomorrow will be open gym from 9-2pm. Strength & Accessory Work will be programmed as normal. This will be a good day to work on any skills you want to improve.