Strength
Snatch – Work up to a heavy single, then do 1 set max reps @ 70%
—1 set of max reps should be touch n go. Aim for 7+ reps.
Conditioning
For Time
40 Wall Balls 30/20lb
30 T2B
20 Power Snatches @ 70% 1RM
30 T2B
40 Wall Balls 30/20lb
Assistance
RDL’s: 4×6-8 reps @ 65% 1 RM DL
—1st rep starts at top of DL. Reach hips/knees back as your lower back stays neutral. Bar shaves legs as you lower bar to mid shin. Drive through mid foot & bring hips through to finish.
WOD Notes: Time domain for this WOD is 10-15 min (depends on how good your motor/T2B are). Scaling for T2B are hanging knee raises where you try to bring knees as high as possible. Snatches should be singles unless you feel comfortable doing 2-3 at a time, but keep in mind hanging on to the bar can elevate your heart rate, since there is more time under tension. Last round of wall balls should be done in the least amount of sets possible.
