Strength
Snatch – 1 Power + 1 Full EMOM x 10 sets @ 75-80%.
—work up to a heavy set by the last set. If you have limited OH mobility you may power snatch both reps
Conditioning
7 Min AMRAP
5 Power Snatch 135/95#. (RX+ = 155/105#)
9 Lateral Burpees over Bar
—rest 2 minutes
6 Min AMRAP
8 Overhead Squats 135/95#. (RX+ = 155/105#)
10 T2B
WOD Notes: Goal is 4+ Rds / 5+ Rds. Barbell weight should be moderately heavy to where you can do quick singles w/o setting up much. You should also be able to do the OHS unbroken no problem. OHS sub = front squats. T2B sub = toe through rings or v-ups.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – 5×20
