Strength
Push Press – 7×4 @ 88-90%
—Do 1 set every 1:30.
Conditioning
For Time
18 Power Snatches 95/65#
20 Bar Facing Burpees
15 Power Snatches 135/95#
20 Bar Facing Burpees
12 Power Snatches 155/105#
20 Bar Facing Burpees
9 Power Snatches 185/115#
20 Bar Facing Burpees
WOD Notes: TD = 11-17 min. To minimize transitions, you don’t have to use clips for the first 2 barbells, but be careful if you’re using the 15# barbell since the collar length is shorter.
Assistance
a) RDL (clean grip) – 5×5 @ 72-75% of DL
b) One Arm High Pulls – 5×8 (same as last wk)
c) Hollow Rock – 8 sets: 45 on / 30 sec rest
