6/1/2023 – WOD
Strength
Hang Snatch + Full Snatch – 1 Set every 60 Sec x 5, 1 Set every 90 Sec x 5
—Stay between 70-80% or work up to a heavy complex at the end. Squat them if mobility is adequate.
Conditioning
12 Min AMRAP
10/9 Cal Row
2 DB Thrusters 50/35#
2 T2B
10/9 Cal Row
4 DB Thrusters 50/35#
4 T2B
***Keep adding 2 reps to thrusters/t2b each rd. Row cals stay the same.
WOD Notes: Goal is to get into the round of 10/14/14. Thrusters should be unbroken if possible, but feel difficult by round 10. Reset the monitors each rd.
Assistance
a) DB Bent-over Rows – 3×10 (each arm – heavy) + 1×8 (light – pause for 3 sec at the top each rep)
b) Trunk Rotations (cable) – 3×12 (each side)
c) Tibialis Raises – 3×20