Strength
7 sets (1 Pwr Snatch + 1 Sq Snatch) —Start @ 75% & work up to heavy complex
—Try to PR your power snatch, since we haven’t tested this in awhile.
Conditioning
4 Rounds For Time
10 DB Squat Snatch (alternating) 80/50#
10 DB Overhead Walking Lunges 80/50#
2 Rope Climb 20ft
400m Run
WOD Notes: TD = 13-17 minutes. If you lack OH mobility, you may scale to DB power snatches (we normally do these). DO NOT drop the DB from overhead please! Scaling for RC = climb to 15ft, 2 laps sled pull with arms, or 10 strict pull-ups.