Strength
3 Hang Snatch every 90 seconds for 5 sets
—start @ 75% @ work up to a heavy set. These should be above the knee. Your choice between squat or power.
Conditioning
For Time
40/30 Cal Ski
50 Wall Balls 20/14# to 10ft
400m Sled Drag 90/50#
50 Wall Balls 20/14# to 10ft
40/30 Cal Ski
WOD Notes: TD = 12-17 min. There is a 2:30 min cap on the ski. WB should feel light to where you can do sets of 15-20 reps. If you choose to do small sets, make sure you limit your rest. The sled drag should a fast walk the entire time as it will be tough to run a lot of it (will take 3-5 min). Larger classes will stagger every 3 min.
Assistance
a) DB Shoulder Press – 4×10
b) GHD Sit-ups – 4×40 (sub: weighted Ab Mat Sit-ups – same weight as last wk)
