Strength
Slow Pull Snatch + Full Snatch – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & build to a heavy set by the end
Conditioning
5 RFT
10 DB Bench Press (heavy)
15 Box Jump Overs 24/20″ (RX+ = 30/24″)
20/16 Cal Row
WOD Notes: Goal is 12-15 minutes. This is meant to be a lower intensity WOD, so go heavy on the BP to slow the HR down a little. BP should be heavy for 10 reps & shouldn’t feel like you could get 15+ unbroken. SPRINT the last row!
Assistance
a) DB Bent-over Rows – 3×12 (each arm – heavy) + 1×8 (light – pause for 3 sec at the top each rep)
b) Trunk Rotations (cable) – 3×15 (each side)
c) Tibialis Raises – 4×12