Strength
Hang Power Snatch + Hang Sq Snatch + Sq Snatch – 1 set every 90 secs for 7 sets
—stay at 70-80%. You may hang on for all 3 reps.
Conditioning
2 Min AMRAP x 10 Rounds with a partner
8 DB Bench Press 90/50#’s
3 Laps (100ft) Farmers Carry 90/50#’s
1 Rope Climb 20ft
Max Cal Bike
WOD Notes: DB Bench should feel heavy for 8 reps and be heavier than last weeks WOD! Setup benches on both sides of the gym (under rig & next to ski ergs). RC scale = 3 up/downs or 10 ring rows. You should have about 45-60 sec on the bike each round. Score = total cals. You will work for 2 min while partner rests for 2 min.
Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) L-Sit (paralletes) – 5×20-30 lateral taps over an object
