Strength
Snatch – 3 Every 1:30 x 8 Sets @ 70-85%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 3 reps should take at least 30 secs, so don’t rush the reps.
Conditioning
6 Rounds (interval)
4 Laps One Arm Farmers Carry (heavy)
7 Push Jerks (increase every 2 rds)
15/12 Cal Row
—Rest 1 minute between rounds
WOD Notes: Goal is under 2 minutes/round. You should be rowing at 90%+ effort since you have rest each round. PJ = M: 165/185/205#, W: 110/125/135#. Use 60/65/70%. 1 Lap = 4 Mats. Use Farmers handles or DB’s since they are heavier than the KB’s. Try to avoid straps if possible. You may switch arms every lap if you want.
Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×12 (heavy every set – palms up)