Strength
Bench Press (normal grip) – 6×2
—Start at 80% & work up to a heavy 2RM
Conditioning
8 Min AMRAP Ladder
1 Burpee Box Jump 24/20″
1 Power Snatch 135/95lb
2 Burpee Box Jumps 24/20″
2 Power Snatches 135/95lb
3 Burpee Box Jumps 24/20″
3 Power Snatches 135/95lb
*Keep climbing ladder for the remainder of 7 minutes
—Rest 5 minutes
1 Min Air Dyne For Total Calories or Distance
Midline
Accumulate 2 minutes in a L-Sit, Reverse Sorenson Hold, or Weighted Plank
WOD Notes: Power Snatch weight is 65% of 1RM power snatch. Score = total reps. Approach this WOD as a controlled sprint. Make sure to set up properly before each snatch (lower hips with each rep if you touch n go some of them).
