Strength
a) Snatch – No Brush Snatch + Full Snatch x 10 Sets @ 65%+
b) Deadlift – 5×5 @ 75-80% (no touch n go)
c) DB Lateral Raises or Front Raises – 4×12
—Choose either (a) by itself or superset b/c every 3:30. For part (a), do 1 set every 60 sec x 5 & 1 set every 90 Sec x 5.
Conditioning
For Time
100 Yard Bear hug Sandbag Carry 125/90#
20 Push Jerks 155/105#
40/32 Cal Bike
100 Yard Bear hug Sandbag Carry 125/90#
40/32 Cal Bike
20 Push Jerks 175/115#
100 Yard Bear Hug Sandbag Carry 125/90#
WOD Notes: Goal is 12-16 minutes. The carry is across the street to the far curb. PJ = 55/60%. You should be able to do the jerks in 2-3 sets for each barbell.
Assistance
L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)