Strength
Snatch – 2 Every 90 sec for 9 Minutes (use 80% for 1st 3, 85% for last 4)
—Full snatch is preferred, however you may power if mobility is limited in OHS
Conditioning
For Time
100 Double Unders
30 DB Snatches (alternating) 70/45lb
20 C2B Pull-ups
Row 1k
20 C2B Pull-ups
30 DB Snatches (alternating) 70/45lb
100 Double Unders
Assistance
3×8-10 Strict Pull-ups (use weight if necessary)
WOD Notes: Scaling for DU is 250 singles. DB Snatch weight should be light so you can get through the reps quickly. You may do chin over bar pull-ups if C2B is too difficult.
