Strength
Halting Snatch (full) – 1 every min for 10 minutes. Stay between 70-85%.
—Pause just below the knee for 1 second.
Conditioning
4 Rounds For Time
10 Overhead Squats 155/105#
1 Rope Climb 20ft
150ft Sled Drag 100/60#
WOD Notes: TD = 8-14 min. OHS = 55% of 1RM. RC scale = 1 lap sled pull with arms or 2 up/downs. Sled Drag is to the “Marcor” Sign & back into Rage.
Assistance
a) Ring Dips or Bar – 4×8
—Advanced = use a weight. Novice = banded push-ups
b) GHD Hip Extensions (weighted) – 4×10
—hold barbell behind head & pull bar back while pinching shoulder blades together
