Strength
Snatch – 10 min running clock: 4 EMOM for 6 minutes (24 total reps) @ 75% of PS, then work up to 90% for the remaining 4 minutes.
—2 PS + 2 full snatch
Conditioning (17 min cap)
3 Rounds For Time
30 Wall Balls 20/14# to 10/9ft
20 T2B
30/23 Cal Row
WOD Notes: TD = 10-15 min. T2B scale = 20 V-ups. WB should be unbroken every round or broken up just once!
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Banded Lat Pulldown – 4×20
c) GHD Sit-ups – 4×15 (3 sec count down + 3 sec count up)
REMINDER: Open WOD 18.3 gets announced tonight at 8pm. Come hang out at Rage for the Live Announcement!