***UPDATE: Open Gym 12:30-2:30pm. Evening classes are cancelled***
Strength
Snatch – 12 min running clock: 2 EMOM for 7 minutes (14 total reps) @ 80%+ of PS, then work up to 90%+ for the remaining 4 minutes.
—1 PS + 1 full snatch
Conditioning
13 Min AMRAP
20 Wall Balls 20/14# to 10/9ft
10 DB Snatches (alternating) 70/45#
6 Laps Dball Carry on Shoulder 150/100#
WOD Notes: TD = 4-6 rd. WB should be unbroken each round! DB snatches you may switch mid air if you feel comfortable. 6 Mats = 1 lap. Switch shoulders each round for the dball carry.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 3×20 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 3×25 (2 sec count down + 2 sec count up)