Strength
a) Slow Pull Snatch + Full Snatch + 1 OHS (1 Sec pause) – 1 Set Every 90 Sec x 8 Sets
b) Deadlift – 5×5 @ 75-80% (no touch n go) – heavier than last wk
c) Lateral Raises – 5×12
—Choose either (a) or (b) & (c). Build to a heavy set for part (a). If you don’t have mobility for OHS, just squat as deep as you can. 18 Min to get this work done
Conditioning
10 Min AMRAP Ladder
3 T2B
3 DB Thrusters 50/35#
6 T2B
6 DB Thrusters
9 T2B
9 DB Thrusters
***12/10 Cal Bike to start each round. Climb ladder until 10 min is up.
WOD Notes: Goal is to get to the round of 12-10/18/18. Thrusters should be unbroken through the round of 12 & maybe have to break up after that. T2B sub = T2R, hanging knee raises, v-ups, or weighted su. Start each round with the bike.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)