Strength
Snatch – Every 90 seconda for 9 minutes – 2 Touch n Go (full)
—Start @ 70% & work up to heavy 2RM. Try to go heavier than last weeks 3RM
Conditioning
12 Min AMRAP Ladder
3 Wall Balls 20/14#
3 Box Jump Overs 24/20″
3 KB Swings 70/53#
6 Wall Balls
6 Box Jump Overs
6 KB Swings
9 Wall Balls
9 Box Jump Overs
9 KB Swings
*Continue up ladder adding 3 reps each round until 12 min is up. Score = total reps.
WOD Notes: TD = Round of 18-24. This is a workout where you should be able to move the entire time with minimal rest. You may step up on the box if necessary. DO NOT rebound box jump overs!
Pull-up Challenge – Day 16
6×5 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
