Strength
a) No Brush Snatch + Hang Snatch x 5 Sets @ 65%+
b) Hang Snatch + Snatch (full) x 5 Sets @ 75%+
—Do all 5 sets of part (a), before starting part (b). Try to squat if mobility allows in the bottom of OHS. The interval is 1 set every 90 Sec. This is the same format as last week, but we did cleans.
Conditioning
For Time
Buy In: 600m Run
5 RFT
60 Double Unders
1 Rope Climb 20ft
10 Front Rack Lunges 165/110# (RX+ = 185/125#)
Buy Out: 600m Run
WOD Notes: Goal is 14-18 minutes. You will go out the front door (not garage doors) for the runs, since it’s colder. DU sub = 30 DU, 100 Singles, 120ft versa, or 50 JJ’s. RC sub = 10 Ring Rows or 2 strict up/downs. Lunges should be challenging for 10 reps unbroken. Shouldn’t feel like you could do 16+ unbroken especially in the later rounds. If you don’t want to run, bike 1500m.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Seal Rows – 4×12 (heavy)