Strength
Hang Snatch – 2 EMOM x 5 @ 70%, 1 min rest, 1 EMOM x 5 @ 80%+
—Work up to a heavy single if you feel good or stay light & do a few reps each set
Conditioning
12 RFT w/ Partner (interval style)
10 Overhead Squats – increasing every 2 rds each (sub: Front Squats)
15/12 Cal Ski
—If Time allows:
1 Min AMRAP: Max Points (Basketball Shots)
—1st line = 1 pt, 2nd line = 2 pts, 3rd line = 3 pts. You & partner will shoot at the same time.
WOD Notes: You should be under 90 sec each round, so sprint the ski! Focus on your technique for OHS or FS. Each athlete will do 6 rounds & increase the weight every 2 rds (3 diff weights: light/med/heavy). Use around 50/60/70% by RD.
Assistance
a) One Arm Rows (pulley) – 3×10 (each arm – heavy)
b) Trunk Rotations (cable) – 3×15 (each side)
c) Tibialis Raises – 4×15
REMINDER: Rage 11 Year Party (Cornhole Tourney) is this Saturday @ 2pm! Please sign-up on the sheet if you’re coming!