Strength/Skill
EMOM For 10 Min (1 Power Snatch + 1 Hang Power Snatch) *Do Full Snatch if mobility allows for it
2 @ 75%, 2 @ 80%, 4 @ 85%, 2 @ 90%
Conditioning
12 Min AMRAP
5 Power Snatch 135/95lb
10 Behind Neck BB Walking Lunges 135/95lb
15 Ab Mat Sit-ups
***1 Rope Climb 20′ every 3 minutes.
WOD Notes: The WOD starts with 1 rope climb and y0u must do 1 rope climb at the 12 min mark as well (5 total rope climbs). Power Snatch weight is 65% of your 1RM Power Snatch. On the 5th power snatch every round, try to go right into the walking lunges, without dropping the barbell. Scaling for Rope climbs are 5 up/downs or 10 Burpees.
