Strength
Snatch (full) – 20 min to work up to a heavy single
Conditioning
3 Rounds For Time
20 DB Snatches (alternating) 70/45#
20 C2B
400m Run
WOD Notes: 9-15 min. You don’t have to switch the DB mid air, but it’s recommended. C2B scale = 12-15 reps or 20 V-ups.
Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes