Strength
Snatch – 4 reps every 1:30 for 6 sets @ 80-82% (24 reps)
—You must squat 3 out of the 4 reps each set
Conditioning
5 Rounds (interval style)
8 Deadlifts 295/185# (60%)
16 Bar Facing Burpees
—Rest 90 sec between rounds
WOD Notes: TD = 1:15-1:45/round. Deadlifts should be touch n go every round, which they shouldn’t feel too heavy. Each round should be 100% ALL OUT! Record score as total time minus 6 minutes.
Assistance
a) Bench Press (close-grip) – 4×8 (heavy)
b) DB/plate Rear Delt Raises – 4×8 (heavier than last wk)
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 150m (75 each arm – use 30% of DL)
—Use straps if you have them.
