Strength
Snatch – 1 EMOM x 12
—Work up to a heavy single by the end. Start @ 70%
Conditioning
Every 5:00 x 4 Sets
20 DB Snatches (m: 50/60/70/80#) (f: 35/40/45/50#)
3 Wall Walks (RX+ = 5 WW or 72ft HSW)
75m Backwards Sled Drag 70/45#
Run 250m
75m Backwards Sled Drag 70/45#
WOD Notes: The goal is to get 45-60 sec of rest each rd & WOD isn’t meant to be super intense. First DB should feel really light to where you can switch mid air. Should also be able to switch on the heavier rds as well. WW sub = Walk around a box in pike position 1.5x or 20-25 shoulder taps. You should be able to walk backwards fast on the sled. You will stop at the “Cantel” sign and run to the Eggs sign & back to your sled.
Assistance
a) L-Sit/Tuck (Pegboard) – 15 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)