Strength
Snatch (Full) – 15 min to work up to a heavy single
Conditioning
4 Rounds For Time
8 DB Burpee Box Step Overs 45/35# (24/20”)
15 T2B (RX+ = 20)
25/20 Cal Row
WOD Notes: TD = 12-18 min. You may use a lower box than the prescribed height if you don’t have long legs. 8 reps of the box step overs should take about 1 min each round. Try to alternate which leg you step up and over with. You may also use KB if you have limited hamstring flexibility.
Assistance
a) DB Bench Press – 4×10 (heavy)
b) DB Reverse Fly – 3×10
c) One Arm Farmers Carry – 2x100m (100m each arm – use 30% of DL)
—Use straps if you have them. Walk to Marcor Sign with right arm, then switch.
