Strength
Power Snatch + Hang Power Snatch + Full Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 80% of 1RM Pwr Snatch & work up to a heavy complex.
Conditioning
16 Min EMOM
Min 1 – 20 KB Swings 70/53#
Min 2 – 2 Rope Climbs 20ft
Min 3 – Ski Erg 15/10 cal or Air Dyne
Min 4 – 15 T2B
WOD Notes: If you cannot perform the designated reps in each minute, that’s fine just get as many reps as possible in that minute. Larger classes will start at different stations. Scaling for RC = 10 Strict Pull-ups or 15 Ring Rows. Scaling for T2B = 20 Sit-ups.
Bonnie – 400m run during WOD 2