Strength
a) Push Press – 5×7 @ 72% (heavier than last wk)
b) One Arm Farmers Carry – 3x75m (each arm – heavier than last wk)
—You will do your FC after set 1,3,5 of PP. 75m = across the street to where parking lot meets road, back into Rage. You will do it with the (R) arm then the (L) arm each set.
Conditioning
“Quarterfinal WOD #5 – For Time”
9-6-3 Reps of:
Power Snatch 185/135#
Burpee Box Jump Overs 30/24″
—rest 2 minutes
12-9-6 Reps of:
Power Snatch 115/75#
Bar Facing Burpees
—rest 2 minutes
800m Run
WOD Notes: Use around 80% & 50% of PS for each part. PS should feel heavy the first part & much lighter the 2nd part to where you can touch n go a bunch of the reps. Goal is sub 5 min for both parts. You can do step-ups if necessary. Run sub = 500ft versa.
Assistance
a) Hollow Rock/Hold – Tabata 10 Rounds (alternate between them)
b) DB Skull Crushers – 4×12 (heavy)