Strength
1 Hang Pwr Snatch + 1 Snatch (full) + 1 OHS (5 sec tempo down) – 1 set every 2 minutes (6 sets)
—Stay between 75-85% & focus on all good lifts. Go as heavy as HPS allows.
Conditioning
10 Min AMRAP
1 Dball Over Shoulder 150/100#
3 Wall Balls 20/14# To 10ft
2 Dball Over Shoulder
6 Wall Balls 20/14#
3 Dball Over Shoulder
9 Wall Balls 20/14#
4 Dball Over Shoulder
12 Wall Balls 20/14#
5 Dball Over Shoulder
15 Wall Balls 20/14#
***Use same pattern until 10 min expires
—Rest 2 min
3 Min Max Cals on Air Dyne/Assault Bike
WOD Notes: TD = Rd of 7/21 – 8/24. Dball should feel heavy, since you’re not doing a lot of reps in a row! Record total reps of 10 min amrap + total cals on bike.
Assistance
a) One Arm High Pulls – Establish your new 10 rep max in 3 sets or less for each arm.
b) Bench Press (barbell) – 3×10 (70%)
c) One Arm Farmers Carry – Establish your new max weight for 100M in 2 sets or less for each arm.