Strength
a) Hang Power Snatch – 1 EMOM x 12 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – 5×3 @ 75%+ (heavier than last wk), 1xME @ 70%
c) DB Front Raises – 4×12 (pause/control eccentric)
—Choose either part (a) or part (b/c) together.
Conditioning
3 RFT
600m Run
12 Power Snatches 135/95#
WOD Notes: Goal is 12-15 minutes. PS = 65% (quick singles each rd). Please save the 25/15# bumpers by loading them correctly. 600m Run = 1500m Bike or 400ft Versaclimber.
Assistance
a) L-Sit/Tuck (Pegboard) – 8×30 Sec
b) DB Pull-over – 4×10 Heavy (control tempo)