Strength
Snatch – 1 EMOM x 12
—Work up to a heavy single & go for PR if you feel good.
Conditioning
3 Min AMRAP
3 Deadlifts @ 70%
1 Wall Walk (RX+ = 25ft HSW)
25 Double Unders
—Rest 1 min
3 Min AMRAP
6 Deadlifts @ 65%
2 Wall Walks (RX+ = 50ft HSW)
35 Double Unders
—Rest 1 min
3 Min AMRAP
9 Deadlifts @ 60%
3 Wall Walks (RX+ = 75ft HSW)
45 Double Unders
—Rest 2 min
250m Sandbag Carry For Time 125/80#
WOD Notes: Goal is 4/3/2 Rounds by AMRAP. Load weights so that you can take off quickly during one min rest. WW sub = 10 shoulder taps/WW. DU sub = 40/60/80 singles by rd. Goal is sub 3 min for sandbag carry (on upper back or shoulder)! Try to run slow or walk fast the entire time, no stopping!
Assistance
a) Glute Ham Raises – 4×10 or do 4×6 (start from top and lower slowly)
b) Hip Abduction (monkey feet) – 3×10 (each leg)