Strength
Snatch + Hang Snatch: 8 Sets @ 70-80% (similar to last wk)
—1 set every 1:15 for first 4 sets, then 1:30 after that
Conditioning
13 Min AMRAP Ladder
3 Deadlifts 225/155# (RX+ = 255/175#)
3 T2B
3 Bar Facing Burpees
6 Deadlifts
6 T2B
6 Bar Facing Burpees
9 Deadlifts
9 T2B
9 Bar Facing Burpees
WOD Notes: Goal is to get through halfway of the rd of 18 or into 21. DL = 55% of 1RM (should feel light to where you can keep moving and pick up the bar pretty quick after your burpees each rd. T2B sub = T2B or weighted raises/sit-ups.
Assistance
a) L-Sit/Tuck (Pegboard) – 20 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)
c) DB Bench Press – 5×8 (slow eccentric)