Strength
Snatch – 1 Pwr Snatch + 1 Sq Snatch + 1 OHS (3 sec pause in bottom)
—6 sets @ 70-80%. If OH mobility is limited, you can do sets of 3 power snatches.
Conditioning
3 RFT
15 T2B (RX+ = 20)
20 Overhead Squats 115/75#
15 C2B Pull-ups (RX+ = 20)
12 Power Snatches 115/75#
WOD Notes: This WOD is meant to be shorter than the last 2 days (under 15 minutes). Barbell should feel light for the OHS/PS to where you can go unbroken on the squats and quick singles on the snatches. If OH mobility is limited, do front squats.
Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 12 Rounds or Accumulate 130 reps as fast as you can