Strength
Snatch – 1 Snatch EMOM for 12 minutes.
—Start @ 75% & work up to a heavy single
Conditioning
18 Min AMRAP (with a partner – relay style)
5 Dball Over Shoulder 150/100#
25/18 Cal Row
WOD Notes: TD = 1:30-1:50/round. Each round should almost be ALL OUT (95%+ effort). Partner B will go with Partner A finishes the entire round. This means you will get more rest, which means you should be able to go HARD each round and keep up the intensity!
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 4×25