Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 70%, Min 5-8: 2EMOM @ 75%, Min 9-12: 1EMOM @ 80%
Conditioning (15 min cap)
150 Wall Balls For Time (20/14# to 10/9ft)
***Top of every min do 3 Dball Over Shoulder 150/100#
WOD Notes: TD = 9-15 min. WOD starts with Dball. Pick a WB that you can consistently do 15 reps unbroken & throw to 10/9ft (which is usually the open standard). The 3 dball cleans should take no more than 20 sec. If you pick a light ball, do 4 reps. Set-up equipment close to a wall to minimize transitions.
Assistance
a) One Arm Shoulder Press (banded) – 4×8 (use light band)
b) Banded Dball Carry (march in place) – 4×60-75 sec
c) L-Sit/tuck (Pegboard) – 8×30 sec (rest 90 sec between)