Strength/Skill
a) Snatch Complex – 1 EMOM for 8 Min (1 Muscle Snatch + 1 Full Snatch+ 1 OHS) @ 60-65%
b) Front Squat – Work up to a heavy 1RM, then do 1×10 @ 75%+
Endurance
Air Dyne – 8×30 sec sprints @ 90%+ effort (1 min rest – pedal slow)
Conditioning
“Half of the Girls” – For Time
15 Power Snatches 165/105lb
15 Clean n Jerk 165/105lb
75 Wall Balls 20/14lb
WOD Notes: Use the same barbell for both Snatches & CnJ. Choose a weight where you can move consistently through each rep without resting too much, You should be starting the wall balls at the 5-6 min mark.
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