Strength
Every 2 Min x 6 Sets – 3 Snatches @ 75-80%
—Stay light & work on technique with no misses
Conditioning
14 Min Clock – 4 Rounds
5 Wall Climbs (RX+ = 72ft HS Walk)
30/23 Cal Row
*Max Sec Bear Hug Sandbag/Dball Carry 150/100# in remaining time
WOD Notes: Record 2 scores: 4 Rd couplet & # of seconds of bear hug carry. Try not to save energy for the carry at the end & sprint the row the 4th rd! WC sub = 30 shoulder taps in pike position w/ feet elevated or 72ft slider walk.
Assistance
a) GHD Hip Extensions (weighted in front) – 4×12 (Advanced: GHR)
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes