Strength/Skill
a) Snatch Complex 5x (1 pull to knee (pause) + 1 snatch from knee + 1 OHS) @ 55-75%
—You will pull to knee, pause for 1 second, then snatch from that position.
b) Back Squat – Work up to a 1RM, then do 3×2 (90%+)
Endurance
7 Min AMRAP of Burpees (Open WOD 12.1)
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
12 KB Swings 70/53lb
12 Box Jump Overs 24/20″
WOD Notes: Time domain for this WOD is 5-9 minutes, so make sure to approach this workout as a sprint. Scaling for RC are 3 up/downs or 1 lap sled pull with arms only.