Strength
Snatch – Work up to a heavy double in 15 minutes.
—7 sets @ 70-90% at the most. You should drop every rep & reset
Conditioning (Time cap 23 min)
27-21-15-9
Overhead Squats 115/75#
GI Janes
WOD Notes: TD = 15-21 min. OHS should be unbroken every round, so pick a weight to where you can do that. OHS scale = front squats. If you mobility is severely limited, I’d rather you put some weight on the bar and do fronts squats instead of doing an empty bar OHS. GI Janes should be above your reach.
Assistance Work (Day 31)
a) Strict C2B Pull-ups – Accumulate 30 reps in the least amount of sets/rest
b) Weighted Plank – 3 sets max effort with 90/45# plate