Strength/Skill
a) Snatch Complex – 1 EMOM for 8 min (1 Sq Snatch + 1 Hang Sq Snatch + 1 OHS)
—Start @ 70% & work up to 80%
b) Front Squat – Work up to a 1RM, then 3×3 @ 85%+
Endurance
Air Dyne: 10 Minutes (30 on @ 80%, 30 off @ 50%)
Conditioning
7 Min AMRAP
6 Alt DB Snatch 80/55lb
4 Ring Muscle-Ups
30 Double Unders
WOD Notes: Scaling for MU are 10 burpees each round. Scaling for DU are 75 singles.
