Strength
a) Power Snatch – 2 EMOM x 10 Sets @ 75%+
b) Deadlift (no touch) – 5×6 @ 70-75%+ (heavier than last wk)
c) DB Front Raises – 5×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).
Conditioning
For Time
42/36 Cal Row
21 Power Snatches 115/75#
30/26 Cal Row
15 Power Snatches 115/75#
18/16 Cal Row
9 Power Snatches 115/75#
WOD Notes: Goal is 8-13 minutes. PS = 55-60% (should be fairly light to where you can link a 5 in a row at a time, but a little heavier than last thursday’s WOD).
Assistance
a) L-Sit/Tuck – 60/45/45/30/30/20/20 Seconds by set —Rest is = to work
b) DB Pull-over – 4×12 Heavy (control tempo)