Strength
Snatch (full) – 15 min to work up to a heavy single
Conditioning
For Time
50 Wall Balls 20/14# to 10ft
2o DB Burpee Ground to OH 45/35#
600m Sled Drag 45/25#
20 DB Burpee Ground to OH 45/35#
50 Wall Balls 20/14# to 10ft
WOD Notes: TD = 13-19 min. You should be able to do the 50 wall balls in less than 4 sets at the beginning & end of WOD. You should be able to maintain a slow jog with the sled, since it should be light.
Assistance
a) DB Bench Press – 4×8 (heavy)
b) GHD Hip Extensions (weighted) – 3×12
—hold barbell behind head & pull bar back while pinching shoulder blades together
