Strength
a) Full Snatch + Hang Snatch – 1 set every 1:15 x 10
b) Snatch Grip DL – 3×5 @ 70% of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. 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
12 Min AMRAP
1 Dball Over Shoulder 150/100#
2 Burpees (no jump)
30 Double Unders
2 Dball Over Shoulder
4 Burpees (no jump)
30 Double Unders
3 Dball Over Shoulder
6 Burpees (no jump)
30 Double Unders
***Continue pattern for the remaining 12 minutes.
WOD Notes: Goal is to get into the rd of 8/16/30. You will always do 30 DU or scale to 15 DU, 30 empty bar hops, or 60 ft versa. Dball/bag should be a little heavier than normal, since you won’t be doing a lot of reps in a row.
Assistance
a) DB Pull-over – 4×10 (heavier than last wk)
b) GHD Back Extensions – 4×10 (heavier than last wk)
“Carve Your Pumpkin” – Day #2
Hip Abduction (Lay on your side)
Option #1 – 3×12 Use Monkey Feet
Option #2 – 3×12 Banded
Option #3 – 3×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.