Conditioning
For Time
30 One Arm Hang Snatches (alternating) 70/45# DB
30 T2B
50 Push Jerks 135/95#
30 T2B
30 One Arm Hang Snatches 70/45# DB
WOD Notes: Goal is sub 13 min. One arm hang snatches should feel challenging to where you have to break them up in 2-3 sets. T2B sub = 15-20 reps or knee above hips. PJ = 45% of max. Should be able to do sets of 10.
2 DB Version – Minimal Equipment
50 One Arm Hang Snatches (alternating) 50/35# DB (30 reps if you have a heavier DB)
50 Sit-ups
50 Push Presses 50/35# DB
50 Hollow Rocks
50 One Arm Hang Snatches 50/35# DB (30 reps if you have a heavier DB)
WOD Notes: Choose a DB to where you can do 10-15 reps at a time for snatches/PP. Yes – I never program sit-ups in WOD’s but it seemed fitting here if you don’t have a pull-up bar. Make sure you touch the floor behind you and finish by touching your toes. Hollow Rocks – up/down = 1 rep.
1 DB Version – Minimal Equipment
50 One Arm Hang Snatches 50/35# DB (30 reps if you have a heavier DB)
50 Sit-ups
100 One Arm Push Presses 50/35# DB (alternate arms every 10 reps)
50 Hollow Rocks
50 One Arm Hang Snatches 50/35# DB (30 reps if you have a heavier DB)
WOD Notes: This is the same WOD except for the Push Presses are one arm.