Strength
Snatch – In 7 sets, work up to a heavy touch n go snatch
—Start @ 65%.
Conditioning
4 Rounds For Time
50 Double Unders
2 Squat Snatches (65%)
1 Rope Climb 20ft
2 Squat Snatches (65%)
100m One Arm Farmers Carry 53/35# KB
WOD Notes: TD = 12-20 minutes. DU scale = 80 singles. You may power snatch instead of sq snatch if mobility is limited, however you should go a little heavier. RC scale = 3 up/downs (keep legs straight, use arms), 1 lap sled pull with arms, or 10 ring rows. The farmers carry is to the “Marcor” Sign and back to rage. Carry the KB with left arm up and the right arm back (should be a fast walk/slow jog). Make sure to set up KB outside and leave them there throughout the WOD.
