Strength
Full Snatch + Hang Snatch: 1 Every 1:15 x 10 Sets @ 70-75%
—Build to a heavy complex by set 10. Pull yourself into a squat if you have mobility. This is the same complex in reverse compared to last week, so try to hit similar numbers.
Conditioning
Every 4:30 x 4 Rounds (RX+ = Every 4 minutes)
15 Overhead Squats 135/95#
12 C2B Pull-ups (RX+ = 15)
400m Run
WOD Notes: Goal is to have 45-60 secs rest each round. You can approach this WOD 2 ways. 1) High Intensity – anaerobic) – Push the pace each round & get more rest. 2) Barely make the interval & take your time on the runs (lower intensity – aerobic). OH Squat sub = Front Squats & C2B sub = chin over bar or banded pull-ups. Pick a band where you can go unbroken, but you’re almost failing at rep 12.
Assistance
a) L-Sit/Tuck (pegboard) – 30 Sec on / 60 Sec off x 6 sets
b) DB Bent-over Rows – 5×8 each arm (heavy)