Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 72%, Min 5-8: 2EMOM @ 77%, Min 9-12: 1EMOM @ 82%
Conditioning
10 Min AMRAP Ladder
3 Burpees
3 C2B Pull-ups
3 DB Snatches (alternating) 70/45#
6 Burpees
6 C2B Pull-ups
6 DB Snatches (alternating) 70/45#
9 Burpees
9 C2B Pull-ups
9 DB Snatches (alternating) 70/45#
***Continue with this pattern. If you finish round of 15, start the round of 3 over & continue for the remainder of 10 min.
—Rest 2 minutes then at the 12 min mark do:
30 GI Janes For Time
WOD Notes: TD = Completing round of 15 / 2:15-3:30 (30 GI Janes). Record score as total reps on the whiteboard. Finishing round of 15 = 135 reps. Practice switching DB midair if you feel comfortable doing that. C2B scale = chin over bar or banded pu.
Assistance
a) One Arm Shoulder Press (banded) – 5×6 (use light band)
b) Banded Dball Carry (march in place) – 5×60sec
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
