Strength
BB Complex – 7x(1 Snatch Pull + 1 Power Snatch + 1 Sq Snatch)
—All 7 sets should be between 75-80% of 1RM Full Snatch
Conditioning
21-15-9 Reps of:
Power Snatch 115/75#
Overhead Squat 115/75#
C2B Pull-ups
*400m Run between each round
WOD Notes: TD = 11-16 minutes. PS weight is 50% of 1RM PS and use the same weight for OHS. You should be able to move through the reps fairly quickly without too much rest. You may scale C2B to chin over bar as well.
Reminder: Mobility/Acccessory Exercises Clinic ($20) is this Saturday from 11:30am-1pm. Sign-up sheets are on my desk! Visitors are welcome!