Strength
1 Snatch Every Min for 12 Sets @ 75-85%
—Should feel like a relatively heavy single by the end. You may do 2 reps every minute if you’re a beginner/working on technique.
Conditioning
For Time
15 Squat Snatches 95/65# (Rx+ = 115/75#)
Run 600m
12 Squat Snatches 115/75# (Rx+ = 135/95#)
Run 600m
9 Squat Snatches 135/95# (Rx+ = 165/105#)
Run 600m
WOD Notes: If you don’t have the mobility for Squat Snatches you may 1) Do Power Snatches + Front Squats or 2) Squat cleans – if you won’t be in thursday. Running sub = 300ft versa climber.
Assistance
a) Banded Adduction – 3×15 Reps (each leg)
b) Barbell Bicep Curls – 3×12 (slow tempo)
c) Weighted Sit-ups – 3×30
—Superset a/b/c