Strength
Snatch – 1 rep every 45 sec for 12 reps @ 75-85
—The goal is to work on technique with moderately heavy weight & try to have no misses
Conditioning
15 Min Running Clock – For Time w/ a partner
180 Wall Balls 30/20# to 10/9ft
10 Rope Climbs 15ft (RX+ = 20ft)
Max Cals on the Ski Erg
WOD Notes: Score = total cals on ski erg. The goal is to have 4+ minutes on the ski erg at the end. You will use a 30 sec on / 30 sec off interval with your partner, so make sure you’re sprinting! WB should feel heavier and you switch every 10 reps.
Assistance
L-Sit/Tuck (Pegboard) – Accumulate 3 minutes