Strength
Power Snatch + Hang Power Snatch – 1 set every 90 sec for 7 sets
—start @ 70% of PS & work up to a heavy complex
Conditioning
For Time
800m Run
15 Power Snatches 135/95#
2 Rope Climbs 20ft or 3 Pegboard Ascents
150m Sled Drag 100/50#
2 Rope Climbs 20ft or 3 Pegboard Ascents
15 Power Snatches 135/95#
800m Run
WOD Notes: TD = 14-20 min. PS should feel light to where you can do quick singles or touch n go a few reps. RC Scale = climb to 15ft or 6 heavy ascents on pulley system. Sled drag is to the “marcor” sign and should be a fast walk/slow jog.
Assistance
a) GHD Glute Ham Raises – 3×12-15
b) One Arm DB Press – 4×12 (each arm)
c) GHD Sit-ups – 4×30 (sub: weighted Ab Mat Sit-ups – heavier)
