b) WOD:
Partner WOD – for time:
- 400m – 1 Person Farmers Carry (2 DBs or KBs; Switch At-Will)
- 10 Rounds (5 Each) of 10 Calorie Row + 35 double unders
- 400m Run with a Medicine Ball (30/20)
- 10 Rounds (5 Each) of 10 Push Ups + 5 Pull Ups
The 400s are done together. P1 does 1 round, then P2 does 1 round, and so on.
OLY Saturday
- Pausing Snatch (3 secs at knee) – 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
- Pausing Clean (3 secs at knee) + Split Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 85%x1+1, 85%x1+1
- Back Extension Hold – 3 x max hold, immediately into a
- Weighted Plank – 3 x 20-30 sec
OLY Sunday
- Snatch High-Pull + Hang Snatch – 70%x1+2, 75%x1+2, 80%x1+2, 85%x1+2
- Push Jerk – 70%x2x2, 75%x2x3
- Split Jerk (moderate weight by feel) – 3×5
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