Strength
20 Min Running Clock
Muscle Snatch – Work up to a heavy single
Power Snatch – Work up to a heavy single
Full Snatch – Work up to a heavy single (only if you have mobility)
—The muscle snatch shouldn’t take long at all to find. Avoid excess press outs & arching in the back.
Conditioning
For Time
30 Overhead Squat 115/75#
30 Pull-ups (Rx+ = C2B)
800m Run
20 Overhead Squat 115/75#
20 Pull-ups
600m Run
10 Overhead Squat 115/75#
10 Pull-ups
400m Run
WOD Notes: TD = 13-19 min. OHS should feel light to where you can go unbroken on all 3 sets or just break up the first set once. Sub Front Squats if mobility is limited in OHS. PU scale = banded pu or ring rows (you should have to do the round of 30 in 3-5 sets).
Assistance
a) Single Arm DB Rows – 4×10 (same weight as last wk)
b) GHD Sit-ups – 4×15 (5 sec count down)