Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 3×3 (90%)
Conditioning
7 Min AMRAP Ladder
1 Power Snatch 155/105lb
2 Burpee Box Jumps 24/20″
2 Power Snatch 155/105lb
4 Burpee Box Jumps 24/20″
3 Power Snatch 155/105lb
6 Burpee Box Jumps 24/20″
***Follow pattern until the 7 min time cap is up
—Rest 5 minutes
250m Sled Drag For Time 90/45lb
WOD Notes: Power snatch weight should be 75% of 1RM. Make sure you setup properly before each snatch and lower hips on each rep if you decide to touch & go some of the reps.
