Strength
1 Power Snatch + 1 Full Snatch every min for 12 minutes (24 lifts)
—You may touch n go if you want. Start @ 75% & increase to a heavy set
Conditioning
Every 3 min x 5 sets
12 Overhead Squats 135/95#
12 Push Jerk 135/95#
250m Run
WOD Notes: OHS sub = front squats. OHS/PJ should be unbroken & take under 60 sec each rd. Use about 45% of OHS/PJ. The goal of this WOD is to push the pace each round (esp on run) & get more rest. Don’t just try to make the 3 min window. Scale back the run to 200m if you’re not getting at least 30 sec rest.
Assistance
a) Pull-up Challenge (Week 3/Day 2) – 12 Negatives + 10-20% of BW (5 sec down)
b) Weighted (behind head) Sit-ups – 4×25 (30 sec rest between)