Strength
a) Snatch – 1 every 45 Sec x 10, then 1 EMOM x 5. Work up to a heavy single
b) Snatch Grip DL – 3×8 @ 65%+ of DL
—Do part a first, then right into part b. Go heavier on parts a/b compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.
Conditioning
14 Min AMRAP
40 DB Snatches (alternating) 50/35#
30/24 Cal Ski
30 DB Snatches (alternating) 60/40#
30/24 Cal Ski
20 DB Snatches (alternating) 70/50#
30/24 Cal Ski
***Max One Arm Devil Presses in remaining time 70/50#
WOD Notes: Goal is to have 2+ minutes to get as many DP. Score = total DP. You should be able to do the snatches unbroken each round or break them up once. Goal is to be under 2 minutes each rd for the ski.
Assistance
a) DB Pull-over – 4×8 (heavier than last wk)
b) Tabata Hollow Rocks – 10 Rounds
“Carve Your Pumpkin” – Wk 3: Day #2
Hip Abduction (Lay on your side)
Option #1 – 4×8 Use Monkey Feet
Option #2 – 4×10 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.