Strength
1 Set EMOM for 10 Min: Hang Snatch + Full Snatch @ 70%+
—Drop Bar after hang Snatch & reset. You may rest more the last few sets once it gets heavier.
Conditioning
5 Rounds
10 DB Bench Press (heavy)
12 T2B
15 Box Jump Overs 24/20″
18/15 Cal Ski
—rest 1 min between rounds
WOD Notes: Each round should take 3 min or less. Make sure transitions are quick! You may do lateral box jump overs & don’t have to stand up on the box.
Assistance
a) Banded Leg Curls – 4×15 (each leg) or GHR – 4×15
b) DB Skull Crushers – 4×12
