Strength
Snatch – Floor + Low Hang + OHS (5 sec pause in bottom) – 1 set every 2 minutes for 6 sets
—Stay between 70-80%
Conditioning
For Time
40 DB Snatches 50/35#
200m Run
30 DB Snatches 60/40#
400m Run
20 DB Snatches 70/45#
600m Run
10 DB Snatches 80/50#
800m Run
WOD Notes: This is a Coaches WOD! Guess who programmed it on my desk! Goal is to go unbroken each set or break them up just once. Try to switch DB in the air between reps. The first DB should feel very light! You should also be able to muscle snatch all of the weights except maybe the last set.
Assistance
a) DB Skull Crushers – 4×12
b) Reverse GHD Sit-up Hold – 6×30 sec (weighted)
—Sit at parallel with belly button facing down
