Skill
T2B – 1) 1o Hollow+Arch 2) 5-8 Hollow+Arch Pull knees up 3) Max set of T2B
Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 75%, Min 5-8: 2EMOM @ 80%, Min 9-12: 1EMOM @ 85%
Conditioning
15 Min AMRAP
15 Deadlift 225/155#
50 Double Unders
25 HR Push-ups
30/23 Cal Bike
WOD Notes: TD = 4-5 rd. DL = 45% of 1RM. DU scale = 25 DU or 75 singles. HR PU scale = elevate hands on a bench/box.
Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
Announcement: You have until tomorrow to sign-up for the Open! Sign-up sheets are on my desk!
