Strength
a) Snatch Grip RDL – 5×6 @ 60-65% of DL
b) DB Close-Grip Bench Press (DB’s touching) – 5×8 (heavy)
—Superset a/b every 3 minutes. Focus on keeping spine neutral. Plates should not touch the floor. You may do a mid grip if straps pull too much on your thumbs.
Conditioning
4 Rounds (interval)
15/12/9/6 (by rd) Hang Pwr Snatches – increasing
15 T2B
400m Run
—Rest 90 sec between rounds
WOD Notes: Goal is to avg 3:30 or less/rd, so that total time of the WOD is under 20 min. T2B will be a little more difficult bc grip will be taxed from hang snatches. RX = (m): 95/115/135/155#, (f): 65/75/95/105#. Try to go unbroken each round. T2B sub = T2R, GHD, or knee raises (take less than 45 sec). Push the runs!! 250ft versa climber sub instead of run.
Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×10 —Work w/ partner (1:1 – work/rest)