Strength
a) Slow Pull Snatch + Full Snatch – 10 Sets @ 70-80%
—1 Set Every 1:15 x 5, 1 Set every 90 Sec x 5. Work up to heavy set at the end or drill technique.
b) Pendlay Rows (normal grip) – 3×12
Conditioning – “20 Min Cap”
For Time – 200/160 Cal Row
Every 4 Minutes, starting at 0:00, do:
6 Laps Heavy Farmers Carry (100/70#+)
6 Wall Walks (RX+ = 8 WW or 80ft HSW)
WOD Notes: Goal is to finish under 20 min cap. You need to avg 40/32 cals every 4 min to finish. You should have just over 2-2:30 to row each rd. 1 lap = 6 mats. Try to go heavy on the FC & use straps if you have to or hook grip. You can use KB/DB or the Farmers Handles.
Assistance
a) L-Sit/Tuck (pegboard): 8×20 Sec (rest as needed)
b) Tibialis Raises – 4×15