Strength
a) Deadlift – 5×5 (no touch n go – 77-80%)
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes
Conditioning
5 Min AMRAP x 3
500/450m Row
150m Sled Drag 100/60#
***Max Power Snatches in remaining time (m: 135/155/175) (f: 95/105/115)
—Rest 2 min between rounds
WOD Notes: You should be able to have at least 1 min to snatch at the end of each round. Row should take 1:45-2:15 & sled drag 75-90 secs (slow jog or fast walk). Choose a light, med, & heavy weight. Goal is 12/8/6 snatches by round.
Assistance
a) GHR (GHD) – 4×10 or start from the top and lower yourself down slow (4×6)
b) Side Plank – 4×30 Sec (each side – weighted on hip – heavier than last wk)