Strength
Choice A: Snatch – 1 EMOM x 12 @ 70%+ (work up to a heavy single)
Choice B (1): One Leg Deadlifts – 4×10 (each leg)
Choice B (2): DB Bent-over Rows – 4×10 (each arm – Heavy control eccentric)
—You will superset (B1&2) every 3:30 if you choose that option. If you’re doing (A), you may stay a little lighter and do 2 reps EMOM. If you need extra rest towards the end to hit a heavy single that’s fine
Conditioning
18 Min AMRAP w/ Partner
150m Backwards Sled Drag 150/100#
10 (2 Power Snatch + 4 OHS) – increasing by rd
6 Rope Climbs 18ft (RX+ = 15ft Legless)
WOD Notes: Goal is 3+ rds. Try to use a belt for the sled drag, since today’s WOD is all pulling. You should be able to alternate between slow jog/fast walk. PS = M: 135/145/155#, F: 95/100/105#. If you don’t have good OH mobility for OHS, you can front squat after the 2 snatches.
Assistance
a) DB Lateral Raises – 4×10 (control eccentric)
b) L-Sit/Tuck (parallettes) – 20 Sec on / 40 Sec off x 8 sets