Strength
Pwr Snatch + Hng Pwr Snatch + Full Snatch + Hng Sq Snatch
—5 sets. Start @ 70% of full snatch & work up to a heavy complex.
Conditioning
For Time
1000m Row
12 Dball Over Shoulder 150/100#
250 Double Unders
12 Dball Over Shoulder 150/100#
1000m Row
WOD Notes: TD = 14-20 min. If you can’t at least do the 80# ball, you can sub 30 heavy russian kb swings instead of the 12 dball over shoulder, since the 50# ball is too light for some of you. DU scale = 125 DU or 400 singles.
Assistance
a) DB Bench Press – 4×10 (same weight as week 1)
b) GHD Hip Extensions (weighted) – 4×12 (same weight as last wk)
—hold barbell behind head & pull bar back while pinching shoulder blades together
