Strength
Snatch (no foot movement) – 2 every min for 10 minutes
—Stay light 70-80% & focus on keeping feet grounded while pulling under the bar
Conditioning
12 Min AMRAP Ladder
3 Wall Balls 20/14# to 10ft
1 Power Snatch 165/105# (75% of PS)
6 Wall Balls
2 Power Snatches
9 Wall Balls
3 Power Snatches
12 Wall Balls
4 Power Snatches
***Keep climbing the ladder until the 12 min is up. Score = total reps.
WOD Notes: TD = Round of 21/7 – 24/8. WB should feel light & PS should feel on the heavier side. Focus on no press outs on the power snatches! WB should be unbroken through the round of 15!
Assistance
a) Glute/Ham Raises (GHD) – 4×12 (scale: start from the top & lower as slow as possible)
b) Banded Lat Pulldown – 4×15 (slow tempo on the way up)
c) GHD Sit-ups – 5×12 (3 sec hold at parallel each rep)
