Strength
Hang Snatch – 6×3
—Start @ 75% & work up to a heavy set. You may start above or below knee
Conditioning (14 Min Cap)
For Time
15 Power Snatches 115/75#
100 Double Unders
30/25 Cal Ski
12 Power Snatches 135/95#
75 Double Unders
25/20 Cal Ski
9 Power Snatches 155/105#
50 Double Unders
20/16 Cal Ski
WOD Notes: You should be able to touch n go a lot of the reps on the first rd of snatches. 2nd/3rd should be quick singles. DU sub = 1/2 DU or 150/100/75 singles/rd. Try to change weights quickly!
Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 min as quickly as possible