Strength
Hang Snatch – 3×3, 4×2, 5×1
—One set every 90/75/60 Sec for 3/2/1’s. Start @ 70% for 3’s & build to a heavy set of 3/2/1.
Conditioning
6 RFT
10 Hang Snatch 95/65# (RX+ = 115/75#)
12 T2B (RX+ = 15)
250m Run
WOD Notes: Goal is 13-17 minutes. Hang Snatches should be unbroken each round & feel kinda light to where you can muscle snatch most of them. T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. 250m Run Sub = 15/12 Cal bike.
Assistance
a) L-Sit/Tuck – 6×40 Sec (2 Min rest between)
b) BB Bent-over Rows (supinated) – 4×12
REMINDER: 2nd Annual Spring Mount Ruck is 8am @ Spring Mount this Saturday! Please sign-up on the class sheet with your DB weights. If you have your own please bring them instead of borrowing from the gym. All visitors and donations are welcome. I will have the workout posted by Fri Am.