WOD Mon Apr 29

Warm-up

Back Rack Lunges
2 Sets of 14 @ 40%

Strength

Back Squats every 2.5 Minutes:
Set #1 - 4 Reps @ 72%
Set #2 - 2 Reps @ 78%
Set #3 - 4 Reps @ 72%
Set #4 - 2 Reps @ 82%
Set #5 - 4 Reps @ 72%
Set #6 - 2 Reps @ 86%

Work

3 Rounds:
Max Strict Ring Dips/Push-ups (to technical failure)
12 Barbell Mid-Grip Pendlay Rows
18 Weighted Glute Bridges on bench
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.

On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.

CompTrain

3 Sets of 5:
Muscle Snatch
Sets at 35%, 40%, 45%

Followed by...

3 Sets:
1 Power Snatch
2 Snatch Grip Push Jerks (behind the neck)
3 Overhead Squats
Sets at 45%, 50%, 55%

Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - 3-Position Power Snatch
Minute 2 - 3-Position Squat Snatch

-done from High Hang, Hang, then Floor, same weight between Power and Squat Snatch (5 Weights Total)