9/7/2017 – WOD

Strength
Snatch – 5 reps every 1:45 for 5 sets @ 75% (25 reps)
—You must squat 3 out of the 5 reps each set

Conditioning
3 Rounds For Time
30 Wall Balls 30/20# To 10/9.5ft
20 T2B
10 DB Snatches (alternating) 80/50#
100m Carry with 80/50# DB

WOD Notes: TD = 9-15 min. WB should be done in 2 sets every rd except for the first rd. T2B scale (if you can’t link) = 10-15 reps. DB snatches should feel fairly light to where you can muscle them up without dipping under much. The carry is on the left shoulder to the other side of the street & you must switch to the right shoulder coming back.

Assistance
a) Bench Press (close-grip) – 3×15 (same weight as last wk – heavy for 15)
b) DB/plate Rear Delt Raises – 3×12
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 250m (125m each arm – use 30% of DL)
—Use straps if you have them


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