Strength
Snatch (full) – 1 every 45 sec for 12 reps
—Start @ 70% & work up to a heavy single. Power if OH mobility is limited
Conditioning
5 Rounds (interval style)
5 Power Snatches (add weight each rd – start @ 65% of PS)
3 Wall Climbs (RX+ = 50ft HS Walk)
125ft Versa Climber
—Rest 90 sec between rds
WOD Notes: Goal is to be under 2 minutes each round, so sprint the versa climber!! Make sure transitions are fast!
Assistance
GHD Sit-ups – 5×25
REMINDER: No 7pm class on Wednesday! Friday Schedule: 8am-1pm Open Gym only!