Strength
Snatch – 1 No Contact + 2 Above Knee. 1 set every 90 sec for 8 sets
—Start @ 70% & work up to heavy set. The “no contact” will be the toughest rep.
Conditioning
15 Min AMRAP
15 Wall Balls 30/20# To 10/9ft
10 C2B Pull-ups
400m Row
WOD Notes: TD = 4-5 rd. WB should be heavier than normal, but unbroken every round!! C2B Scale = chin over bar or scale reps to 6-8.
Assistance
a) DB Bent-over Rows – 5×12 (heavy)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 5×20 (45 sec rest between sets)
