Strength
Snatch (full) – 1 rep every 45 seconds for 15 reps @ 75-85%.
—Record # of successful lifts out of 15.
Conditioning
Every 2 minutes do the following. Add 2 reps each set & go until failure
| RX+ | RX | INT | SC |
| 10 OHS 115/75# | 10 OHS 95/65# | 10 OHS 75/55# | 10 OHS 55/35# |
| 10/7 Cal Ski | 10/7 Cal Ski | 10/7 Cal Ski | 10/7 Cal Ski |
WOD Notes: Score = total reps. If you finish round 1 in 60 seconds, you will get 60 seconds rest. Goal is to complete rounds 10/12/14/16. Scale OHS to Front Squats if mobility is limited.
Assistance
a) DB Bicep Curls – 4×12
b) Glute/Ham Raises – 4×12 (scale to negatives – have someone help lower you down)