Strength
Hang Power Snatch + Hang Full Snatch – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & build to a heavy set. If you don’t have the OH mobility, do 2 HPS. Take extra time if needed at the end. Try to hang on for both reps.
Conditioning
15 Min AMRAP Ladder
10-15-20-25-30…Reps of:
Cal Ski
Wall Balls 20/14# to 10ft
***100 Yard Sandbag Carry (shoulder) 150/115# after each round
WOD Notes: Goal is to get into the 5th round (Rd of 30). WB should be unbroken the first 2 rounds. You can break them up after the Rd of 15 if needed, but try to keep breaks short. Girls cals = 9/13/17/21/25.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)