Strength
Snatch – Floor + Low Hang + Hang – 8 Sets @ 65-80%
—1 Set Every 90 Sec x 4, 1 Set Every 2 Min x 4. This is the opposite from last week, where we’re working from the bottom up. You can drop any of the reps if you’d like.
Conditioning
15 Min AMRAP
3 Cal Assault Bike
2 Devil Press 50/35#
6/5 Cal Assault Bike
4 Devil Press 50/35#
9/7 Cal Assault Bike
6 Devil Press 50/35#
***12 T2B after each round. Continue the pattern until 15 Min is up.
WOD Notes: Goal is to get through the round of 18/12/12. Girls cals = 3/5/7/9/12/15/18 or you can just do the Men’s cals if you don’t want to be confused. T2B sub = T2R, GHD SU, weighted su, or incline leg raises (do not scale reps).
Assistance
a) BB Bent-over Rows (supinated grip – 5×10
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets