Strength
Split Jerk (use rack) – 2 reps every 90 sec for 9 min @ 80-90%
—7 sets (heavier than last wk). Pause at the bottom of dip for both reps.
Conditioning
10 Min AMRAP
3 Lateral Burpees Over Bar
3 Power Snatch 115/75#
6 Lateral Burpees Over Bar
6 Power Snatch 115/75#
9 Lateral Burpees Over Bar
9 Power Snatch 115/75#
***Keep climbing ladder by 3’s until 10 min is up. Score = total reps.
—Rest 3 minutes
3 Min AMRAP of Ring Muscle-ups or GI Janes
WOD Notes: TD = 100-150 reps. PS = 55% of 1RM Pwr snatch (should feel light to where you can keep moving consistently, but not super light to where you touch n go all the reps).
Assistance
a) Snatch Grip Romanian Deadlifts – 5×6 @ 120% of 1RM Snatch
—Use straps. First rep starts at the top of the DL.
b) Ring Dips (strict) – Accumulate 40 reps in least amount of sets/time
—scale = matador dips or Push-ups (use band if necessary)
c) GHD Sit-ups – 4×15 (3 sec tempo down)
