Strength
a) Power Snatch – 3 Every 1:15 x 8 Sets (touch n go or quick singles) @ 70%+
b) Deadlift (no touch) – 4×8 @ 65-70%
c) DB Front Raises – 4×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 3 rep for part (a).
Conditioning
4 RFT
5 Wall Walks
10 Dball Over Shoulder 125/90#
75 Double Unders
***300ft Versa Climber at some point during the WOD. If there’s over 10 people, some will have to use C2 Bike for 1200m.
WOD Notes: Goal is 12-16 minutes. WW sub = 8-10 shoulder taps or cut reps to 3-4. Dball/bag should feel a little lighter than normal to where you can move without resting much. DU sub = 125 singles or 100 Lateral line hops.
Assistance
a) L-Sit/Tuck – 40 Sec on / 90 Sec off x 5 Sets
b) DB Pull-over – 4×12 heavy