Strength
Snatch – 1 Every 45 seconds For 6 Minutes @ 80% 1RM
—Squat is preferred if mobility allows (9 total reps)
Conditioning
Buy In: 50 Cal Row
3 Rounds
7 Power Snatch 155/105lb
20 Wall Balls 30/20lb
Buy Out: 50 Burpees
Assistance
GHD Weighted Back Extensions 3×12
WOD Notes: Power Snatch weight should be 75% of 1RM. The row in the beginning should be paced, since you do not want to burn out for the rest of the WOD. Wall Ball weight is slightly more than you are used to in regular WOD’s.
