Strength
Hang Snatch – 2 EMOM x 10 Sets @ 70% for the first 5 sets, then 75% for the last 5 sets.
—Your may stay at the same weight & work on technique especially beginners or go heavy towards the end if you feel strong. Squat if you have the OH mobility. You can also take additional rest as needed towards the end.
Conditioning
5 RFT
15/12 Cal Ski
3 Wall Walks (RX+ = 5)
10 Front Rack Lunges (increase after round 3 & 5)
WOD Notes: Goal is 12-16 minutes. WW sub = 8 shoulder tap/WW & elevate feet on box or bench to make it more difficult. You may also do a mix of both WW & ST. Lunges should be light rounds 1&2 to where you go unbroken fairly easy. Round 3&4 should start to get more difficult & round 5 should be close to a max set for 10 reps. RX would be M: 155/185/205#, F: 105/125/145#.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Skull Crushers – 4×12 (heavy)