Strength
Snatch: Hip + Above Knee + Below Knee: 1 Set Every 1:45 x 6 Sets
—Start @ 70% & work up to 85% (or heavy complex)
Conditioning
6 Rounds (interval style)
10 Back Rack Box Step-ups (increase by rd) to 20″
3 Wall Walks (RX+ = 50ft HS Walk)
50 Double Unders or 100ft Versa Climber or 12/9 Cal Ski
—Rest 1 min between rounds
WOD Notes: If you’re not coming Saturday you can sub DU for the ski if you want. Goal is to complete each round in less than 1:30. Barbell weight = m: 95/115/135/135/155, f: 65/75/95/95/105. WW sub = 1.5 revolution around box on hands in pike position.
Assistance
a) Glute Ham Raises: 5×6 (5 sec eccentric) or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) Lateral/Front/Reverse Raises – 3×12 each