Strength
Snatch – Below the knee + above the knee – 7 sets @ 70-90%
—Start @ 70% & work up to 90%
Conditioning
3 Rounds (Interval Style)
10 Power Snatches 175/115#
40/35 Cal Row
—Rest 2 minutes between rounds
Extra Work
10 Min EMOM – 2 Laps Prowler Push (length of Rage = 1 lap)
—Should be moderately heavy
WOD Notes: TD = 3-5 minutes / round. Each round is 95%+ effort. Today’s WOD is short time domain wise between the conditioning piece & prowler extra work, so get ready to rev your engines. PS weight = 75% (moderately heavy – should be able to finish 10 singles in about 1 minute or less.