Strength
Snatch – 7×2 (1 Pwr + 1 Full)
—One set every 90 sec. Start @ 70% & work up to a heavy 2 rep set. You may drop bar between reps.
Conditioning (20 min cap)
For Time
50/40 Cal Row
15 Power Snatches 145/100#
100 Wall Balls 20/14# to 10ft
15 Power Snatches 145/100#
50/40 Cal Row
WOD Notes: TD = 13-19 min. PS = 65% of PS (should be able to do fairly quick singles – 15 reps should take no more than 90 sec). WB should be done in sets of 10-20 reps. The smaller the rep scheme the shorter your breaks should be!
Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 100 for time
c) Grip: DB Wrist Curls – 3×15 (each arm)