Strength
Power Snatch + Full Snatch + Hang Snatch – 1 set every 90 sec for 9 minutes @ 70-80%
—You may drop bar between pwr & full snatch.
Conditioning
3 Rounds For Time
10 Power Snatch 155/105#
20 T2B
2 Rope Climb 20ft
Midline – Day 32
Side Plank
1 min max effort @ 100/70# each side
1 min max effort @ 70/40# each side
1 min max effort @ 45/20# each side
WOD Notes: TD = 9-14 minutes. PS weight is about 70% of 1RM PS. Scaling for T2B = 20 knee above hip or 10 cal ski erg. RC scale = 1 lap sled pull arms only (if weather permits) or 12 Strict Pull-ups (use a band that will make it difficult to where you have to break it up into 2 sets).
