Strength
a) Hang Snatch – 3×5, 3×3, 3×1 (build to a heavy set of 5, 3, 1)
b) Reverse FR Lunges – 5×10 (build to a heavy set of 10)
c) Lat Pulldown (neutral grip) – 5×10 (heavy)
—Your choice between (a) alone or super set (b) and (c) every 4 minutes. You can alternate the lunges as well. Do one set every 2 minutes for part (a) & take extra time as needed.
Conditioning
5 RFT
21/17 Cal Row
15 T2B
9 Push Jerks 165/110#
WOD Notes: Goal is 12-16 minutes. T2B sub = T2R, hanging knee raises, or V-ups. PJ = 60% (should be able to go unbroken each round and not even have to rest too much before picking bar up after T2B). The bikes are broken again today btw…
Assistance
a) L-Sit/Tuck (pegboard) – 8×20 Sec (rest 60 Sec between)
b) DB Lateral Raises – 5×10