Strength
Snatch – 1 Rep every min for 12 Sets @ 75-90%+
—If you feel good, go for a PR.
Conditioning
5 RFT
12 Deadlift 135/95# (RX+ = 155/105#)
10 Front Rack Lunges 135/95#
8 Push Jerk 135/95#
60 Double Unders
WOD Notes: Goal is 13-17 min. Deadlifts will feel light compared to the lunges/jerks. Lunges/jerks should be unbroken. DU sub = 30 DU, 100 singles, or 120ft Versa Climber
Assistance
a) Hollow Rocks – Tabata 10 Rounds
b) Dball Bear Hug Carry – 4×60 Sec (heavy)