Strength
Snatch – 5×5 (Squat at least 2 if you have mobility)
—One Set every 2 minutes. Use 70-75% the entire time.
Conditioning
150/120 Cal Row For Time
***Every 90 Sec do:
EVEN rds = 10 Jerks @ 155/105#
ODD rds = 3 Wall Walks or 60ft HSW
WOD Notes: Goal is to complete WOD in 7-10 sets (9-14 min). At 3.2.1..Rage, WOD starts with 10 jerks. They should be around 55% of max & you should be able to do them unbroken. You don’t have to reset monitor throughout workout. WW sub = walk around plyo box in pike position 1.5x.
Assistance
a) DB Standing Leg Curl (use monkey feet) – 4×10 each Leg
b) DB Shoulder Presses – 4×10 (both at same time)