Strength
Snatch – 7 sets (Pwr Snatch + Full Snatch)
—Start @ 75% of Snatch & work up to a heavy complex. You don’t have to touch n go the reps.
Conditioning
For Time
15 Ring Muscle-Ups
15 Power Snatches 135/95#
100 Cal Row
15 Power Snatches 135/95#
15 Ring Muscle-Ups
Extra Work
a) Snatch Pulls – 5×3 @ 120% of Snatch
b) 3xME Weighted Plank
WOD Notes: Time domain for this WOD is 15-20 minutes. Scaling Option #1 =5-8 MU/rd or do as many as you can in 3 minutes. Option #2 = 15 C2B Pull-ups / 15 Dips. Option #3 = 15 C2B Pull-ups / 15 Burpees. Power Snatch weight is 60-65% of 1RM Power Snatch
Planks everywhere