Strength
Power Snatch – 2 EMOM x 10 Sets
—Work up to a heavy single by the end
Conditioning
3 Rounds (interval style)
10 Dball Over Shoulder 150/100#
5 Wall Climbs (RX+ = 100ft HS Walk)
30/23 Cal Ski
—Rest 2:30 between rounds
WOD Notes: Goal is sub 4 every round. Record 3 separate times. Try not to hold back the first round. I’d rather see a larger deviation of time from round 1 to 3. Shouldn’t have same time all 3 rounds. Sprint the ski!!!! You have 2:30 of rest!!!! WC sub = 30-50 shoulder taps.
Assistance
a) DB Bench Press – 5×8 (3 sec eccentric)
b) L-sit/tuck (pegboard) – 6×30 sec
