Strength
Front Squat 6×2 (90%)
Conditioning
12 Power Snatch 135/95lb (65%)
20 Wall Balls 20/14lb
9 Power Snatch 155/105lb (75%)
20 Wall Balls 20/14lb
6 Power Snatch 175/115lb (85%)
20 Wall Balls 20/14lb
3 Power Snatch 185/120lb (90%)
20 Wall Balls 20/14lb
Assistance
Prowler Pushes (Heavy) – 4×60′ (Air Dynes to where my car is parked)
WOD Notes: Make sure to set up weights to allow for fast transitions each round. Rx’d for the wall balls is 10′ for both men & women. Focus on technique for the snatches, but move quickly through the wall balls!
