Strength
Snatch – (low hang power + low hang squat) – 1 every 90 sec for 9 minutes
—Start @ 75% of 1RM & work up to a heavy complex.
Conditioning
15 Min AMRAP
1 Legless Rope Climb 15ft
5 Squat Snatches (70% of 1RM)
12 Bar Facing Burpees
Assistance
4×12 GHD Back Extensions (weighted)
WOD Notes: Scaling for “legless” is climbing the rope with legs to 20ft or 1 lap sled pull with arms only (heavy). You may scale squat snatches to power snatches if overhead mobility is limited. 