Strength
Snatch – 3 Reps EMOM for 10 Minutes (30 reps total) @ 75%
—Use same weight for all 30 reps. Squat is preferred if you have mobility
Conditioning
12 Min AMRAP
8 Deadlifts 295/195#
2 (3 Strict Pull-ups + 3 Bar MU)
60 Double Unders
WOD Notes: Goal is 4+ rds. DL = 60%. PU bar sub = 2x (3 Strict Pu + 5 Ring Rows). DU sub = 30 DU or 120 singles.
Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
b) DB Reverse Flies – 4×15