Strength
Snatch – 10×1
—One rep every 60 sec. Start @ 70% & work up to a heavy single
Conditioning
5 Rounds For Time
12 DB Snatches (alternating) 80/50#
15 T2B
400m Run
WOD Notes: TD = 13-18 min. DB snatches should be a little heavier than normal. T2B scale = 8-12 reps (if you have trouble linking).
Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×10 (each arm)
c) Grip: Banded BB roll ups with KB – 3×60 sec (heavier than last week)