Strength
a) Power Snatch – 1 EMOM x 15 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – 5×4 @ 75%+ (heavier than last wk)
c) DB Front Raises – 5×8 (pause/control eccentric)
—Choose either part (a) or part (b/c) together.
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
30 Power Snatches (increasing by rd)
WOD Notes: Goal is 3-4 rounds. PS should start @ 55% & increase each round. You should be able to touch n go at least 5 reps at a time on the first barbell, quick singles on the 2nd bar, & slower singles on the 3rd bar.
Assistance
a) L-Sit/Tuck (Pegboard) – 10×20 Sec (weighted)
b) DB Pull-over (2 DB’s) – 4×10 Heavy (control tempo)