Strength
a) Hang Power Snatch – 3 Every 1:15 x 8 Sets @ 70%+
b) Deadlift (no touch) – 5×7 @ 65-70%+ (heavier than last wk)
c) DB Front Raises – 4×12 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).
Conditioning
10 Min AMRAP
40 Double Unders
1 Rope Climb 15ft (RX+ = 20ft)
10 Power Snatches 95/65#
WOD Notes: Goal is 5+ rounds. DU sub = 20 DU, 60 Singles, or 80ft versa climber. RC sub = Climb 10-12ft, 7 Ring Rows, 2 Heavy pulleys, or 1 Up/down (strict). PS = 45% (should be able to string at least 5 reps at a time each rd – super light).
Assistance
a) L-Sit/Tuck – 40 Sec on / 90 Sec off x 5 Sets
b) DB Pull-over – 5×10 heavy