Strength
Snatch – 10 sets (1 tempo snatch + 1 full snatch) @ 70-80%
—You may drop bar between reps. Pull should be slow on the tempo snatch (2-3 sec by the time bar reaches knee).
Conditioning
4 Rounds For Time
6 DB Snatches (alternating) 100/70#
12 Wall Balls 30/20#
10 Burpees
—Rest 2 minutes
***Repeat 4 Rounds For Time***
WOD Notes: TD = 5-7 minutes for the 4 rounds (you will do this 2x for a total of 8 rounds with 2 min rest between). The goal is to go 100% the first 4 rounds & try to stay within 1 minute the 2nd time you go through the 4 rounds. Make sure workout space is small to minimize transition time. DB Snatch weight is heavy, but there should be no failed reps. Wall balls should be unbroken with heavier ball, however if you can’t go unbroken use a lighter ball. Record 2 separate times on whiteboard.