Strength
Hang Snatch – 1 EMOM x 12
—Start @ 70% & work up to a heavy single
Conditioning
Every 4 Min x 4 Sets
12 Back Rack Lunges (Increase 20/10# by rd)
10-20 HSPU (RX+ = Strict)
10 Lap Sandbag/Ball Carry on Shoulder 125/80#
WOD Notes: Goal is to have at least 1 min rest between rds to switch weights for lunges. RX Weights start @ 155/105# just like Tuesday. HSPU sub = 3-5 WC/rd or 10-15 DB Strict Press.
Assistance
a) Strict Pull-ups (close-grip – 5×8 (2 sec eccentric)
b) Side Plank: 8×30 sec each side (weighted on hip)