Strength
Power Snatch + Full Snatch + OHS (Pause 2 sec in the bottom)
—5 sets: start @ 75% of full snatch & work up to a heavy complex
Conditioning
10 Rounds For Time
5 Deadlifts 225/155#
10 Wall Balls 30/20# to 10/9.5ft
30 Double Unders
WOD Notes: TD = 15-17 min. DL (touch n go) should feel very light to where you can pick up the bar quickly each round after DU. DU scale = 15 DU or 50 singles. WB should be unbroken every round!
Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold