Skill
T2B – Same progressions as last wk, but no max set at the end.
Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 77%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 87%
Conditioning
Complete 12 Rounds For Time (with a partner)
12 T2B (Rx+ = 15)
10 DB Snatches (alternating) 70/45#
20/13 Cal Ski
WOD Notes: Leave the ski ergs along the wall, since they are already spread out. TD = 1:30-2 min / rd. You should be running from the snatches to the ski ergs! Partner B will start when Partner A gets to 15/9 cals. Each round is 95%+ effort, so don’t hold back. Practice switching the DB midair (should feel pretty light).
Assistance
a) One Arm Shoulder Press – 4×8 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes