Strength
Snatch (full) – 1 rep every 1:00 for 10 sets @ 92% (10 reps)
—Make a small jump in weight compared to last week
Conditioning
3 Rounds For Time
12 Power Snatches 135/95#
15 C2B Pull-ups (Rx+ = 20)
400m Run
WOD Notes: 10-16 min. PS = should feel fairly light to where you can either do pretty quick singles or touch n go 3-5 reps at a time. C2B scale = chin over bar or ring rows.
Assistance
a) DB Bench Press – 4×12 (heavy)
b) One Arm Farmers Carry – 4x50m (50m each arm – use 40% of DL)
—Use straps if you have them.
