Strength
a) Hang Power Snatch – 2 EMOM x 10 Sets @ 75%+
b) Deadlift (no touch) – 5×5 @ 75%+ (heavier than last wk)
c) DB Front Raises – 5×8 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).
Conditioning
5 Rounds
Min 1: 15/12 Cal Assault Bike
Min 2: 5 Power Snatches 165/110# (75%+)
Min 3: 6 Laps Sandbag/Dball Bearhug Carry 125/90#
WOD Notes: This is meant to be an active recovery (lower intensity WOD). You will rest the remaining time that you have in the minute after each movement. The bike & carry rounds will take the longest especially as you start to fatigue. Snatches should be much heavier than we have been using the last 2 weeks (somewhat quick singles, but focus on form). 1 Lap = 5 mats for the carry (shouldn’t feel too heavy either).
Assistance
a) Hanging Knee Raises (peg board) – 10×10 (pause at parallel each rep)
b) DB Pull-over – 5×8 Heavy (control tempo)