Conditioning
For Time – w/ barbell
5 Power Snatches 95/65#
20 Double Unders
10 Power Snatches 95/65#
40 Double Unders
15 Power Snatches 95/65#
60 Double Unders
20 Power Snatches 95/65#
80 Double Unders
25 Power Snatches 95/65#
100 Double Unders
WOD Notes: Strength = 1 Snatch every Min x 15 sets @ 75-80%+. PS weight in the WOD should be light to where you can touch n go a lot of the reps. DU sub = 1/2 the amount/rd or 2x singles. Goal is sub 10.
2 DB Version – For Time
5 (2) Arm Snatches 50/35# DB’s
20 Double Unders
10 (2) Arm Snatches
40 Double Unders
15 (2) Arm Snatches
60 Double Unders
20 (2) Arm Snatches
80 Double Unders
25 (2) Arm Snatches
100 Double Unders
WOD Notes: If you only have 1 DB the rep scheme is: 10/20/30/40/50 alternating snatches by round. For the (2) arm snatches I’d recommend having stance very narrow and swing the DB outside your legs. See above for additional WOD Notes.