Strength
a) Deadlift – 5×2 @ 80%+ (3 Sec eccentric – no touch n go), 1×10+ @ 70%
b) DB Shoulder Press – 5×8 (normal tempo)
c) Hang Snatch – 2 EMOM x 6 @ 70%, 1 EMOM x 6 @ 80%+
—You have a choice between just doing part (a) & (b) or just part (c) by itself. You may also try to hit a new 1RM if you feel strong for your DL.
Conditioning
12 Min AMRAP Ladder
2 Burpees To Target
1 Dball over Shoulder 150/115#
4 Burpees To Target
2 Dball over Shoulder 150/115#
6 Burpees To Target
3 Dball over Shoulder 150/115#
***30 Double Unders to start each round. Continue the pattern for remaining 12 minutes.
WOD Notes: Goal is to get into the round of 30/16/8. Pattern is 30/2/1, 30/4/2…etc…Dball should be heavier than normal if possible. Make sure to use a bar above your reach for the burpees.