WOD Mon Mar 18

Strength

Pausing Back Squat
5 Sets of 2 (go every 2 Min)
*5 Second Pause in the Bottom

Set #1 - 65% of estimated 1RM Back Squat
Set #2 - 67%
Set #3 - 69%
Set #4 - 72%
Set #5 - 75%

Work

12 Deadlifts @ 225/155
25 Wallballs @ 20/14

5 RFT

CompTrain

Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. This is a repeat from February 11 of this year.

Snatch Primer #1
5-4-3-2-1: Snatch Balance
Rest as needed between sets.

Snatch Primer #2
"On the 1:30" x 4 Sets:
2 High Hang Pausing Squat Snatches
Pause in the pockets, and catch position, for two seconds at each

Squat Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
... Minute 4 - Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
... Minute 8 - Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

Not on the clock:
3 Singles, ~90%