Conditioning
2 Rounds For Time (complete with a partner)
30 Power Snatches 155/105#
50 Push Jerks 155/105#
70 Burpees
90 Cal Row
WOD Notes: TD = 24-30 min. You can divide reps up anyway you’d like. Burpees are the only movement where you will work at the same time. You must switch every 15 cals for the row, so each athlete will row 3×15 cals / round. You should be SPRINTING on the row, since you will be getting rest while your partner rows. You may use 2 separate weights (not 2 preloaded barbells) for the snatches and Jerks if your snatch is much lower. PS weight = 65% and Jerk = 55%.
Assistance Work (Day 5)
Back Rack Lunges – 4×10 @ 55-60% of back squat