Strength
Hip Snatch (high hang) + Below the Knee Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 75% of full snatch & increase to 85% by the end
Conditioning
For Time
6 Rope Climbs 20ft
100 Wall Balls 20/14# to 10ft Target
30 Power Snatches 135/95#
WOD Notes: TD = 10-16 minutes. You may scale this WOD by breaking it up into 3 rounds: 2 RC/33-34 WB/10 PS. Choose this option if you want to be able to move throughout the WOD quicker. Doing this WOD as Rx’d will definitely be more muscle fatigue especially if you aren’t proficient at Rope Climbs. RC scale = 2 up/downs per RC, 5 strict pull-ups per RC, or one lap sled pull (you may alternate between these movements if you’d like). PS weight = 60-65% of PS max.
