Strength
2 Position Snatch – Floor + Hang – 1 Every 1:15 x 10 Sets (little heavier than last Wk)
—Start @ 60% & Build to a heavy complex. Take extra time at the end if needed. You may drop the bar in between reps if necessary. Squat if you have the OH mobility.
Conditioning
12 Min AMRAP Ladder
2/4/6/8/10/12/14…Bar Facing Burpees
2/4/6/8/10/12/14…Sumo Deadlift High Pull 135/95#
***1 Rope Climb 15ft after every round
WOD Notes: Goal is to get into the round of 16/16/1 & beyond. Round 1 = 2/2/1, Round 2 = 4/4/1. Continue this pattern for 12 minutes. You should be able to touch n go the SDHP through round 6 to 8. RC sub = climb 10-12ft or do 7 ring rows. Jump over the bar if you’re capable!
Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off
b) DB Lateral Raises – 4×12 (3 sec eccentric)