Strength
1 Halting Snatch + 1 Full Snatch – 8 sets @ 70-85%
—First 4 sets is an EMOM. 2nd 4 sets are every 90 sec. You may drop in between reps. Pause just below knee cap on 1st rep.
Conditioning (18 min cap)
3 RFT
100 Double Unders
20 T2B
20 Box Step-ups 24/20″ (2) 50/35# DB
25/20 Cal Ski
WOD Notes: DU scale = 30-60 DU, 150 singles, or 90 sec of DU. T2B scale = 10-15 (if you can only do singles) or T2Rings. You will hold (2) DB at your sides for the step-ups. Try to avoid swinging DB (no using them for momentum). Try to go unbroken on the step-ups the first rd. Please DO NOT drop DB!!!
Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×8 + 100ft walk (heavier than last wk)
c) L-Sit (paralletes) – 5×20-30 lateral taps over an object
REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!
