Strength
a) Front Rack Lunges – 4×12 (alternate 6/side) @ 45-55% of BS
b) One Arm High Pulls – 4×12
Conditioning
17 Min AMRAP – Open WOD 13.1
40 Burpees
30 Snatches 75/45#
30 Burpees
30 Snatches 135/75#
20 Burpees
30 Snatches 165/100#
10 Burpees
Max Snatches 210/120#
WOD Notes: Record total reps. Goal is to get to the 3rd BB. If you did this WOD back in 2013, use the same weights & compare scores. The first & 2nd BB should feel light, so scale the 2nd BB back to 95-115# for males & 55-65# for women. The 3rd BB should be the 2nd BB weight. Burpee standard = arms straight OH when you jump barely off ground.
Assistance
Weighted Plank – 8 sets: 45 on / 45 off (heavy)
