Strength
Snatch – 2 every minute for 10 minutes (20 reps)
—Work on technique. Stay between 70-85% & try to have no misses.
Conditioning
Every 3 minutes x 5 Rounds
10 Overhead Squats 135/95# (RX+ = 155/105#)
180ft One Arm Farmers Carry 100/70# DB
20/16 Cal Row
WOD Notes: Goal is to have 30 sec+ rest each rd. Try to row hard each round. Cut the cals back 5 if you aren’t getting that rest. OHS should feel moderately heavy to where you could do 20+ unbroken fresh. OHS sub = front squats. One arm farmers carry (heavy) = 3 laps with (R) arm + 3 laps with (L) arm. Each lap is 30ft (5 mats).
Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 minutes
Friday Hours
5:30am – Open Gym
8am-11am – Open Gym
***No evening hours***