Strength
Snatch (full) – 1 EMOM x 12 @ 75-90%
Conditioning
Complete 10 RFT (w/ a partner)
15 Russian KB Swings 88/70#
8 Strict C2B Pull-ups (RX+ = 7 Bar MU)
15/12 Cal Ski
WOD Notes: Partner A will do one full round while partner B rests. You will do 5 rounds each. You should be under 2 minutes every round! Sprint the ski erg!
Assistance
L-Sit/Tuck – Accumulate 3 minutes
Strength
1 Clean + 2 Jerks every 75 Sec x 10 Sets
—Stay between 75-90%
Conditioning
12 Min AMRAP
12 Push Press 135/95# (RX+ = 155/105#)
7/5 Cal Assault Bike
10 Front Squat 135/95#
7/5 Cal Assault Bike
8 Thrusters 135/95#
7/5 Cal Assault Bike
WOD Notes: Goal is 3+rds. All barbell movements should be unbroken each round, so if you have to rest a few extra secs after each bike that’s fine.
Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Weighted Sit-ups – 4×30
Strength
a) RDL – 5×6 Reps @ 70-72% (little heavier than last wk)
b) DB Bench Press: 5×6 reps (heavy) + 1 max set @ 80% (10+ reps)
—Superset a/b every 2:30
Conditioning
5 RFT
6 Power Snatches 135/95# (RX+ = 165/105#)
60 Double Unders
20/16 Cal Row
WOD Notes: Goal is 12-16 min. PS = 70%. DU sub = 30 DU, 120 singles, or 120ft Versa. Snatches should be quick singles. Large classes will stagger 75-90 sec behind.
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 sets
b) Barbell Front Raises – 4×12
c) Reverse Flies DB – 4×15
