Strength
Snatch (Full – if you have good mobility in bottom of OHS)
***Option #1 – 1 EMOM x 10 (start @ 70% & work up to a heavy single)
***Option #2 – 3 EMOM x 10 (stay light 60-70% & work on technique)
Conditioning
12 Min AMRAP
15/12 Cal Row
12 T2B
9 DB Thrusters 50/35#
WOD Notes: Goal is 5+ rds (advanced should be 6+). T2B sub = T2R, GHD SU, Hanging Knee Raises, or leg raises on incline bench. Thrusters should be unbroken & somewhat challenging after the first few rds.
Assistance
a) Reverse Flies (incline bench) – 4×15 (control eccentric)
b) Trunk Rotations (cable) – 4×10 (heavier than last wk)
c) Tibialis Raises – 4×15 (heavier than last wk)