Strength
3 Position Snatch – Floor + Low Hang + Hang: 5 Sets @ 70-80%
—1 Set every 2 minutes. Reverse order from last wk.
Conditioning
For Time
800m Run
30 T2B
3 Rope Climbs 20ft
400m Sled Drag 90/60#
3 Rope Climbs 20ft
30 T2B
800m Run
WOD Notes: Goal is 15-19 min. Run sub = 500ft versa. T2B sub = weighted sit-ups, T2R, or weighted leg raises. RC sub = 6-7 heavy pulleys or 5 up/downs.
Assistance
a) GHD Sit-ups – 6×15 (sub: weighted sit-ups)
—rest 30 sec between sets
b) DB Front/Lateral/Rear Raises – 3×12 each