Pre WOD:
Pulling Strength:
A, 3 sets*5 Weighted Strict Pull Up (RIR 2-3)
Rest 2 min
B, Pendlay Row
3 sets*8 reps, moderate weight
* First week of the pull wave – pick weights with 2-3 reps in reserve
WOD:
A, OLY Max Power:
EMOM 12 min: (4 sets)
1, 5 Hang Power Snatches
– 60% of 1 RM Power Snatch
2, 3/3 SL High Jumps
3, Rest
B, 3 sets:
5 min on/1 min off:
550/500 m Erg
20 Toes to Bar
Max Burpee to Target
Post WOD:
Accessories Strength Program W 2/4
3 set:
8/8 Staggered Stance Romanian Deadlift
15/15 Banded Hamstring Curl
Rest as needed between efforts
Adjust reps to RIR 2, goal is to do 1 more rep than last week
