Strength
Snatch (tempo pull) – 1 emom for 10 minutes.
—Start at 70% & work up to 85%. Pull should be slow.
Conditioning
4 Rounds (interval style)
7 Hang Power Snatch 155/105#
15 T2B
Run 400m
—Rest 90 sec between rounds
WOD Notes: TD = 2:15-3:30 / round. HPS = 70%. T2B scale = 10 cal ski erg. Each round is 100% all out! Record 4 separate times. The sub for running is 500m row.
