Strength
3 Position Snatch – Above Knee + Below Knee+ Floor – 5 sets
—Start @ 70% & work up to a heavier complex than last wk. This is reverse order.
Conditioning
12 Rounds For Time with a partner (relay/interval style)
150m Sled Drag 100/50#
25/20 Cal Row
WOD Notes: TD = 20-27 min. Sled Drag (to “Marcor Sign” & back to Rage) should feel moderately heavy, but you should still be able to run the entire 150m. The sled drag starts at the middle garage door with feet inside. Do your best to sprint 95%+ each round, since you have built in rest with your partner! Do not use green 100# bumpers.
Assistance
a) Bench Press (close-grip) – 5×5 (72% – heavier than last wk)
—Tempo 5 sec count down, Pause 1 sec, explode up
b) GHD Hip Extensions (weighted) – 4×8 (light)
—Use barbell behind neck. Hold top of each rep for 3 sec & lower to bottom slow