Strength
Snatch (no foot movement) – 1 rep every 45 sec for 15 reps @ 70-80%
Conditioning (17 min cap)
10 RFT
6 Box Jump Overs 30/24″
8 DB Snatches 60/40#
10/8 Cal Ski
WOD Notes: Try to transition quickly between movements! Goal is to avg 1:30/rd or under. Box Jump Overs should be higher than normal. DB Snatches should feel light to where you switch hands mid air.
Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes as quickly as possible.