Benchmark
Max Pistols in 60 sec
Strength
a) Back Squat – 4×6 (constant tension – heavier than last wk) @ 67-72%
b) Ring Dips or DB Bench Press – 4×8-12 reps
—Superset a/b
Conditioning (15 min cap)
10 RFT
| RX | INT | SC |
| 3 Power Snatches 135/95# | 3 Power Snatches 115/75# | 3 Power Snatches 95/55# |
| 6 Bar Facing Burpees | 6 Bar Facing Burpees | 6 Bar Facing Burpees |
| 9 Pistols | 6 Pistols | 9 Lunges (hold 1 light DB) |
WOD Notes: Try to avg 1-1:15/rd. You should be able to move the entire time on this WOD, since reps are low. Try to choose one of the above Divisions exactly how it’s written. If you have to choose a different weight for the snatches that is ok.
Assistance
Hollow Rocks – Tabata (for as many sets as possible, but minimum of 8)
