Strength
Pwr Snatch + Hang Pwr Snatch + Full Snatch + Hang Sq Snatch
—5 sets. Start @ 70% of max & work up to a heavy complex. You may drop bar.
Conditioning
4 Rounds For Time
14 DB Snatches (alternating) 70/45#
30ft One Arm (L) OH Lunges 70/45#
30ft One Arm (R) OH Lunges 70/45#
30ft Weighted Bear Crawl (lift+pull DB) 70/45#
30/23 Cal Row
WOD Notes: TD = 14-19 min. You should be able to switch DB mid air & touch n go them. Please DO NOT DROP DB from Overhead!! 30ft = 5 mats. You may scale OH lunge to front rack lunge. The goal is to average 3:30-4 min / round!
Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 150 for time
c) Grip: Barbell Wrist Curls – 4×15
