TUE25APR2017

WOD

Strength
DL: APRE – Double overhand/clean grip
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below

Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#

Conditioning
5 Rounds for Times, Every 4 minutes:
6 Strict Pullups | R+ 2 Rope Climbs
10 TNG Power Snatch (75/55)
50M Farmers Carry (50/35)

If your round takes more than 4 minutes, scale the slowest movement going forward. All snatches T&G. Faster athletes should be able to share equipment.

Extra

Before
Snatch from blocks below the knee:
1 snatch pull to explode + 1 Snatch + 1 OHS =1
EMOM: 40/2, 50/2, 60/2, 70/1, 75-85/1*4

5 min. EMOM: 4 Freestanding kip controls (from straight to bottom of kip then back to straight)

6 sets: 6 kipping hspu w/ hold in the bottom of each kip

After
Accumulate 60 alt. High plank shoulder taps

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