Strength
Snatch – 5 Snatches every 90 sec x 6 sets (30 reps)
—3 Power + 2 squat @ 75%. Sub 5 power if OH mobility is limited. Goal is no misses
Conditioning
10 Min AMRAP Ladder
1 Lap Dball Carry on Shoulder 125/80#
2 GI Janes (RX+ = 1 Bar MU)
2 Laps Dball Carry on Shoulder 125/80#
4 GI Janes (RX+ = 2 Bar MU)
3 Laps Dball Carry on Shoulder 125/80#
6 GI Janes (RX+ = 3 Bar MU)
*Follow this pattern for the remainder of 10 min. Score = total reps.
WOD Notes: 1 Lap = 36ft or 6 mats. Goal is to get to round of 16 GI Janes. Use a bar that’s above your reach if you can do an unassisted strict pu. Make sure to carry ball on both shoulders throughout the WOD.
Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
b) Banded Adduction – 4×15 (each leg) —Attach to rig
c) Banded Abduction – 4×15 (each leg) —Attach to rig
