Strength
Snatch Grip Deadlift 7×2 (all 7 sets should be between 60-70% of 1RM DL. Try to move weight fast)
Conditioning
6 Rounds For Time
6 Power Snatch 155/115lb (70-75% of 1RM)
1 Rope Climb 20′
250m Sprint Run
—Rest 90 sec between Rounds
***Score = total time – 7 1/2 min of rest
WOD Notes: This WOD is an interval style workout, where you must go all out each round. However, you may take the snatches slow and work on technique. The sub for rope climbs are 3 up/downs w/ 3 jump & holds.
Laura smiling as she climbs the rope!
Brent and Dan flying up the rope!