5/18/2023 – WOD

Strength
Snatch – Above Knee + Below Knee + Floor: 1 Set every 90 Sec x 8 Sets
—Stay between 65-75% & work on technique. You may work up to a heavy set at the end if you feel good

Conditioning
10 Min AMRAP Ladder
1 Wall Walk
3 T2B
4 Front Rack Lunges 165/115#
2 Wall Walks
6 T2B
6 Front Rack Lunges 165/115#
3 Wall Walks
9 T2B
8 Front Rack Lunges 165/115#
***Continue pattern for 10 minutes

WOD Notes: Goal is to get to the round of 6WW/18T2B/14FRL. FRL = 50% of Front squat (should be able to go unbroken but get difficult at round 10 & on). T2B sub = T2R, leg raises on incline bench, or weighted su.

Assistance
a) DB Seal Rows (slight incline) – 4×10 (heavy)
b) Trunk Rotations (cable) – 3×12 (each side)
c) Tibialis Raises – 4×15

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