Strength
3 Position Snatch (full) – 5 sets @ 70-80%
–above the knee, below the knee, floor
Conditioning
12 Min AMRAP
12 DB Snatches 70/45# (6R + 6L)
15 T2B
50 Double Unders
—Rest 1 minute
1500m Ski For Time With a Partner (switch every 30 sec)
WOD Notes: TD = 5-7 rd. The DB Snatches should be touch n go (6 reps with the Right arm then 6 with the left). T2b scale = 10/rd if you have trouble linking. DU scale = 80 singles or 25 DU.
Assistance
a) DB Bench Press – 5×8 (heavy)
b) DB Reverse Fly – 4×10
c) One Arm Farmers Carry – 2x100m (100m each arm – use 33% of DL)
–Use straps if you have them. Walk to Marcor Sign with right arm, then switch. Heavier than last wk.
