Strength
a) BB Good Mornings – 5×8 @ 45-50% of Back Squat (heavier than last wk)
b) DB Bench Press – 5×12 (heavy)
—Superset a/b every 3 minutes.
Conditioning
17 Min AMRAP – “What Open WOD does this look like?”
40/32 Cal Row
30 Power Snatches 75/55#
30/24 Cal Row
30 Power Snatches 115/75#
20/16 Cal Row
30 Power Snatches 165/105#
10/8 Cal Row
***Max Snatches 205/125# in Remaining Time
WOD Notes: Goal is try and finish the 3rd rd of snatches. First Bar should feel very light to where you can muscle snatch majority of reps & hang on for sets of 10 reps at a time. Please load bars to where you aren’t damaging plates!! 2nd bar should still feel light but you will have to power snatch, but can touch n go 3-5 reps at a time with minimal rest. 3rd Bar should feel heavy to where you do singles.
Assistance
a) DB Lateral/Front/Bent-over Raises – 4×10 each
b) Hollow Rocks – Tabata 10 Rounds