***4pm class is cancelled today! Sorry for the inconvenience***
Strength
Snatch (full) – 15 min to work up to a heavy triple in 5 sets.
—5 sets should be between 75-90%. Try to do all 3 reps in a 30 sec window.
Conditioning
6 Rounds For Time
1 Rope Climb 20ft
10 DB Snatches (alternating) 70/45#
12 One Arm Walking Lunges 70/45#
15 T2B
WOD Notes: TD = 12-20 minutes. RC scale = 3 up/downs or 10 ring rows. You should go right into the lunges after the last DB snatch and do all 12 steps with that arm. Round 2 make sure to end the snatches with the opposite arm. T2B scale = 15 knee above hips or 8 cal ski erg.