Strength
Halting Snatch – 10×2 @ 70-80%
—Pull slow off the floor & pause just below the knee. Think about pulling bar through shins when you’re paused.
Conditioning
17 Min AMRAP
12 DB Snatches (alternating) 80/50#
15 Burpees (to 6″ target)
20 DB Bent-over Rows 80/50# (10R + 10L)
30 Sec Wall Sit (80/50# DB in front rack)
WOD Notes: Snatches should be a little heavier than normal. If the Wall Sit is too difficult with the DB you may put it on your lap which will make it easier. Goal is 4-5 rounds. If you finish 5 rds in under 17 min you may stop.