Strength
Snatch – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps.
Conditioning
3 Rounds For Time
10 Power Snatch 155/105# (70% PS)
20 Front Rack Lunges 155/105#
30/23 Cal Ski
WOD Notes: TD = 12-17 min. PS should be quick singles or you could touch n go a few reps. Lunges should be done in 2-3 sets max. You may do back rack lunges if front rack mobility is limited.
Assistance
a) Single Arm DB Rows – 4×12 (same weight as last wk)
b) GHD Sit-ups – 4×20 (3 sec count down)
