Strength – “Your Choice”
1a) Barbell Hip Thrusts – 5×10 (heavy & pause each rep. Last rep pause as long as you can)
1b) Hang Snatch – 2 EMOM x 5 (no brush), 1 EMOM x 8 (brush)
2) DB Seated Press – 4×10
—Superset 1a) & 2) every 3:30 if you choose that option. If you choose to snatch there’s no superset. Start @ 65% & work your way up to something heavy if you feel good or else you can stay light and drill technique. Try to partner up so you can transition to the WOD quick!
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Row
10 Wall Walks (RX+ = 12)
20 Dball/bag over Shoulder 125/90# (RX+ = 150/115#)
WOD Notes: Goal is 3+ Rds. The entire WOD is “you go, I go”. WW sub = 8-10 Shoulder taps/WW or 2x out/back with feet on rower.
Assistance
a) 30 Sec Russian Twists + 30 Sec Flutter Kicks – 5 Sets (rest 1 min between)
b) One Arm Rows (pulley) – 4×10 each arm