Strength
2 Position Snatch – Hang + Floor
—8 sets @ 70-85%. Every 90 sec do a set.
Conditioning
Every 4 Min x 5 Sets
12 Bulgarian Split Squats (6R+6L) – Increase weight each rd
100ft OH Carry (R) + 100ft OH Carry (L) – Heavy DB
2 Rope Climbs 20ft
WOD Notes: Goal is to have around 1 minute rest each round so that you can recover and change weights. This is similar to last Thursday’s WOD where it will be lower intensity & working on going heavy on the split squats. RC sub = 8-10 strict Pull-ups or 10-15 ring rows.
Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) DB Front Raises + DB Lateral Raises – 4×10
c) Weighted Sit-ups – 4×25 (rest 45 sec between)