Strength
Snatch (no foot movement) – 2 EMOM for 10 minutes @ 75-80%
—These are full snatches with no moving of the feet on the catch. This will force you to actively pull under the bar instead of floating.
Conditioning
3 Rounds For Time
90 Double Unders
25 T2B
40 Wall Balls 20/14# To 10ft target
WOD Notes: TD = 10-16 min. DU scale = 150 singles. T2B scale = 40 hollow rocks, 12 cal ski erg, or 25 hip above knee. Wall Balls should be light to where you can do large sets (20+ reps at a time).
Assistance Work (Day 3)
a) Strict C2B Pull-ups – 5×6 or accumulate 30 reps in least amount of sets if you can only do 1 at a time.
—Advanced should use a weight. Novice can do 5×4 negative Pu.
b) Weighted Plank – 30 on / 30 off for 6 sets
—use a weight that will be difficult or don’t use one at all
