Strength
3 Position Snatch – Hang + Low Hang + Floor – 8 Sets
—One Set Every 90 Sec x 4, One Set Every 2 minutes x 4. Start light @ 65% & work your way up to a heavy complex.
Conditioning – “2023 Age Group Quarterfinal WOD #4″
27-21-15-9 reps for time of:
Row calories
Thrusters 95/65#
Teenagers 14-17, Masters 55+
♀ 45-lb thrusters
♂ 65-lb thrusters
WOD Notes: Goal is to get under the 15 min time cap. You should be able to do the thrusters in 3 sets or less each rd. Girls will row the same amount of calories.
Assistance
a) L-Sit/Tuck (parallettes) Tap over a KB – 5×20
b) Barbell Bicep Curls (use hips on concentric & lower bar slowly down) – 4×8 (heavier than normal)
c) Tibialis Raises – 4×15