Strength
3 Hang Snatch – 1 set every 90 sec for 6 sets
—Hang on for all 3 reps & stay between 75-85% for all 6 sets
Conditioning (20 min cap)
For Time
50/40 Cal Row
25 Power Snatches 95/65#
50 Thrusters 95/65#
25 Power Snatches 95/65#
50/40 Cal Row
WOD Notes: TD = 12-17 min. The BB should feel light for the snatches & thrusters. You should be able touch n go 3-5 reps at a time on the snatches & do sets of 10 on the thrusters. Please make sure the weight that’s touching the floor weighs more than the empty bar!!
Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×12 (heavy)
b) DB Reverse Flys – 4×15 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 8×15 (30 sec rest between sets)
