Strength/Skill
a) Snatch Pull Complex – 5x (1 pull below knee + 1 pull above knee + 1 Full Snatch)
—60%, 60%, 65%, 70%, 75% by Sets
b) Back Squat – Work up to a 1RM, then do 3×2 (90%+)
Endurance
3x1000m Rows @ 95% Effort
—Try to be consistent with each set. Rest 3 min between each one
Conditioning
7 Min AMRAP Ladder
1 Bear Complex 185/115lb
4 Burpee Over Bar
2 Bear Complex
8 Burpee Over Bar
3 Bear Complex
12 Burpee Over Bar
4 Bear Complex
16 Burpee Over Bar
5 Bear Complex
20 Burpee Over Bar
***If you finish ladder, start back over. Score is total reps.
WOD Notes: Use about 60-65% of 1RM CnJ. You may squat clean thruster reps if you want or break it up into all 5 separate movements (your choice). Burpees may be lateral as well.
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