Strength
a) Hang Snatch + Full Snatch + 1 OHS (1 Sec pause) – 1 Set Every 90 Sec x 8 Sets
b) Deadlift – 5×4 @ 75-80% (no touch n go) – heavier than last wk
c) DB Presses – 5×8 (3 sec eccentric)
—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. If you need more time for part (a) as it gets heavier that’s ok. 18 Min to get this work done.
Conditioning
6 RFT
6 Dball/Bag over Shoulder 150/115#
15/12 Cal Row
***2 Rope Climbs 20ft (after Rounds 1/3/5)
WOD Notes: Goal is 11-15 minutes. Dball/bag should heavy & take about 30 Sec to do the 6 reps. RC sub = 15 RR or 3 strict up/downs.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)