Strength
a) Halting Snatch + Full Snatch – 1 Set every 75 Sec x 12 Sets. Start @ 60% & work up to heavy complex
b) Supinated Grip Pendlay Rows – 4×10 (heavier than last wk)
—Halting Snatch = Pause at knee for a sec (keep lats/back tight). You may stay light on all sets & work technique if necessary. Do all of part (a) before moving on to part (b).
Conditioning (Time Cap = 15 min)
For Time
100 Laps Sandbag Shuttle Carry (shoulder) 125/90#
***Every 3 minutes, starting at 0:00 do 15 Burpees to Target (RX+ = 20)
WOD Notes: Goal is to to get under the 15 min cap. 1 Lap = 5 mats. Try to shoot for 15-20 laps/rd. Burpees should take 60-75 sec max.
Assistance
a) L-Sit/Tuck (pegboard): 6×30 Sec (rest as needed)
b) Tibialis Raises – 4×12