Strength
a) 3 Position Snatch: Above Knee + Below Knee + Floor x 10 Sets
—One set every 90 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×6 @ 75-80%
c) DB Lateral Raises – 4×12 (slow eccentric)
—Choose either a or b/c together
Conditioning
11 Min AMRAP
42/35 Cal Row
21 DB Thrusters 50/35#
30/25 Cal Row
15 DB Thrusters 60/40#
18/15 Cal Row
9 DB Thrusters 70/50#
***Max Cal Row in the remaining Time
WOD Notes: Goal is to have at least 1 minute to row at the end for max cals or finish the 9 DB thrusters in under 11 minutes. Try to increase weight each round if possible.
Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec x 8 Sets
b) DB Bent-over Rows – 4×12 each arm (heavy & control eccentric)
REMINDER: The Running Clinic is Saturday May 4 @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa