Strength
3 Position Snatch – Floor + Below Knee + Above Knee
—6 sets @ 70-85%. 1 Set every 2 minutes.
Conditioning
For Time
15 Power Snatches 135/95#
20 DB Bench Press 60/40#’s
30/23 Cal Row
12 Power Snatches 155/105#
20 DB Bench Press 60/40#s
30/23 Cal Row
9 Power Snatches 185/125#
20 DB Bench Press 60/40#’s
30/23 Cal Row
WOD Notes: PS weight = 60%/70%/80% by rd. You should be able to touch n go a few reps on the first BB then do quick singles on the 2nd/3rd BB. DB Bench Press should be a little lighter than normal to where you can do 20 unbroken the first 2 rounds.
Assistance
GHD Sit-ups – 4 sets: (10 reps + 20 sec hold + 10 reps)
