Strength
Snatch – 2 Every 1:15 x 10 Sets @ 70-85%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 2 reps should take 20-30 secs, so don’t rush the reps.
Conditioning
For Time – 2026 Quarterfinals WOD #1
10 50ft Shuttle Runs
20 Overhead Squats 115/80#
30 Lateral Burpees over Bar
—rest 1 minute
30 Lateral Burpees over Bar
20 Overhead Squats 115/80#
10 50ft Shuttle Runs
WOD Notes: Goal is 8-13 minutes. OHS = 40% of OHS max (should be able to do unbroken or break once). 1/2 lap = 4 mats + 1 foot. You may sub front squats if OH mobility limits you from getting below parallel.
Assistance
a) GHD Sit-ups – 5×25 (rest 45 sec between)
b) DB Skull Crushers – 5×10 (heavy)