Strength
Snatch – 10 min running clock: 3 EMOM for 6 minutes (18 total reps) @ 77-80% of PS, then work up to 90% for the remaining 4 minutes.
—2 PS + 1 full snatch
Conditioning
For Time
12 Thrusters 115/75#
9 Power Snatches 115/75#
20/15 Cal Ski
18 Thrusters 115/75#
12 Power Snatches 115/75#
20/15 Cal Ski
24 Thrusters 115/75#
15 Power Snatches 115/75#
20/15 Cal Ski
WOD Notes: TD = 10-16 min (18 min cap). Thruster & PS weight should be the same unless there is a huge difference between the 2 lifts (have the coach switch weights for you). Thrusters should be unbroken the first set, but will have to be broken up the 2nd/3rd rounds. Snatches can be quick singles. Please save the weights!!!! Use a 15# bar if your weight is light!
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 3×15 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 3×20 (3 sec count down + 3 sec count up)
