Strength
Snatch – 2 Power Snatch + 1 Full Snatch
—One set every 90 sec for 7 sets @ 75-85% of full snatch
Conditioning
18 Min AMRAP – Partner WOD
60 Wall Balls 30/20# To 10/9ft
30 Hang Snatches 135/95#
60 DB Bent-over Rows (heavy)
***Complete 500ft Versa Climber at any point each rd
WOD Notes: Goal is 2 rds. You can break up the work anyway you’d like. 3 teams will have to start on the versaclimbers (try to treat them as sprints!). Each athlete will do 30 bent-over rows each arm total per rd & work at the same time!
Assistance
a) DB Bicep Curls – 4×12 (each arm)
b) 20 GHD Sit-ups + 30 sec hold – 5 sets