Strength
3 Position Snatch – Above Knee + Below Knee + Floor
—6 sets @ 70-80%. Goal is no misses. Every 2 min do a set.
Conditioning
Every 5 Min x 4 Rounds
12 Overhead Squats 135/95# (Increase each rd)
100ft One Arm Farmer’s Carry (R) 100/70# DB
100ft One Arm Farmer’s Carry (L) 100/70# DB
30/23 Cal Row
WOD Notes: This WOD is meant to be lower intensity where you’re focusing on moving with good technique. Try to go heavy on the one arm FC! You will increase the weight each round for the OHS & try to work up to a heavy set of 12 by the 4th rd. You should be able to get over a min rest each round.
Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Glute Ham Raises GHD – 4×12