Strength
3 Position Snatch – Above Knee + Below Knee + Ground (6 sets @ 70%+)
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.
Conditioning
6-12-18 Reps of:
Power Snatches @ 80%- (decrease each rd)
GI Janes (Rx+ = Burpee MU)
*80 Double Unders between each round
WOD Notes: Snatches should feel heavy for rd of 6 then get lighter for rds 12/18. Rd of 12 should be quick singles and rd of 18 do some touch n go reps. You may scale burpee MU to 3/6/9 by round but still do same number of burpees. DU scale = 40-50 DU or 160 singles.
Assistance
a) GHD Sit-ups – 5×25
b) DB Skull Crushers – 4×12
