Strength
Snatch – 5×3
—Start @ 80% & work up to heavy triple ( under 30 jh sec)
Conditioning
4 Rounds (interval style)
10 DB Snatches (alternating) 90/60#
20 Wall Balls 30/20# to 10/9ft
Run 400m
—rest 90 sec between rounds
WOD Notes: DB Snatches should feel heavy to where you have to set up each rep and focus on driving through the legs. WB should also feel heavy but unbroken for 20 reps. Try to pay attention to your 400m pace each round. Score = total time minus 4:30 min.
Assistance
a) 15 GHD Sit-ups + 20 Sec Hold + 15 GHD Sit-ups – 3 sets
b) DB Skull Crushers – 4×12
