Strength
3 Position Snatch – Hang + Low Hang + Floor – 6 sets @ 70%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3
Conditioning
27-21-15-9
Push Jerk 115/75# (RX+ = 135/95#)
Cal Ski
*180ft Bear Hug Dball/Bag Carry after each rd 125/80#
WOD Notes: Jerks should feel light to where you can do each set in 2-4 sets with quick rest between. Girls will do 24/18/12/7 by rd on the ski erg. Bear hug carry will be 5 mats x 6 times.
Assistance
Weighted Sit-ups – 5×20 (GHD = advanced)
