1/3/2022 – WOD

Strength
a) Back Rack Lunges (3″ Deficit) – 4×10
b) Strict Pull-ups (close-grip) – 4×10
c) V-ups or Tuck-ups – 4×30-45 Sec
—Superset a/b/c every 4 minutes. Build to heavy set of 10 on lunges (elevate front foot). 1st set can be a little lighter but try to make sets 2-4 challenging!

Conditioning
12 Min Clock
5 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
7 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
9 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
11 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
13 Power Snatch 155/105#
***Max Burpee Box Jump Overs 24/20″ in remaining time

WOD Notes: Goal is to have 2+ minutes at the end to get as many BBJO. Score = total reps. Snatch = 50/55/60% of PS. should be touch n go or quick singles on the light bar, then quick singles the rest of the way.

Assistance
a) Weighted Plank – 8 Sets: 30 sec on / 30 sec off
b) BB Bicep Curls – 4×10 (control tempo down)

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