Strength
3 Low Hang Snatch (below knee) every 2 min for 14 min (8 sets)
—start @ 70% & add weight every set
Conditioning
5 Rounds (interval style)
7 Deadlifts @ 70%
50 Double Unders
25/20 Cal Row
—Rest 2 minutes between rounds
WOD Notes: TD = 2-3 min / round. DL should feel heavy for 7 reps especially once you reach the 3rd to 4th round, however if you can’t maintain a neutral spine I want you to go lighter than 70%. You should also be linking all 7 together. If you don’t feel comfortable with that, then do all singles. DU scale = 25 DU or 80 singles. The row should be 95%+ effort!! Subtract 8 minutes from total time.
Andrew D – 145# 3 Low Hang Snatches!