Strength
a) Sumo RDL (use straps) – 5×6 @ 70-75% of DL
b) DB Lateral Raises – 4×12 (pause + control eccentric)
—Superset a/b every 3 minutes. First rep starts from the top. Do not touch weights to the floor on the sumo RDL & take a wider stance with hands inside legs. Drive knees out. Feel free to increase the deficit a little by standing on plates that don’t slide.
Conditioning
For Time
21 Power Snatches 115/75#
250m Run
15 Power Snatches 145/95#
400m Run
9 Power Snatches 175/125#
800m Run
WOD Notes: Goal is 11-14 minutes. First round of snatches you should be able to touch n go 3-5 at a time. 2nd bar = quick singles. 3rd bar = not as quick singles (focus on getting under bar). If you need to scale the last run to a 600m run to get in the time domain please do that!!
Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 10×12 —Work w/ partner (1:1 – work/rest)