Strength
Snatch – Work up to a heavy 1RM
—Full Snatch is preferred. Beginners will work technique from the hang position
Conditioning
5 Rounds For Time
5 Squat Snatches 135/95lb
10 C2B Pull-ups
15 Box Jumps 24/20″
Assistance
3×8 Strict Pull-ups (weighted)
WOD Notes: You may scale to power snatches if mobility is limited in the bottom of Snatch. Snatch weight should be around 55-60% 1RM. You may also scale C2B to chin over bar, if you don’t want to use a band.
