Halting Snatch + Slow Pull (2 Sec under knee) Snatch – 10 Sets @ 70-75%
—Goal is to stay light w/ no misses & work on positioning by keep upper back tight!
25 Overhead Squats 115/75#
3 Rope Climbs 20ft
30/25 Cal Assault Bike
20 Overhead Squats 135/95#
2 Rope Climbs 20ft
25/20 Cal Assault Bike
15 Overhead Squats 155/105#
1 Rope Climb 20ft
20/15 Cal Assault Bike
WOD Notes: Goal is to go unbroken or breakup once on the OHS. Use 45/50/55% of max by round. OHS sub = FS if mobility is limited or just go light to work on form. RC sub = 5/4/3 up downs, 7/5/3 heavy pulleys, or 20/15/10 ring rows. Goal is 11-15 min.
a) Banded Abduction/Adduction – 3×15 (each leg – make sure there’s lots of resistance)
b) Weighted Sit-ups – 4×30 (weight behind head)