Strength
Hang Power Snatch – 2 EMOM x 5, 1 EMOM x 5
—Work up to a heavy single by the end. If you miss, miss bc you had to squat it. Start @ 75% of PS.
Conditioning
6 RFT
5 Power Snatches 145/100#
8 Back Rack Lunges 145/100# (RX+ = 8 OH Lunges 145/100#)
10 DB Bench Press (heavy)
50 Double Unders
WOD Notes: Goal is 15-20 min. PS should be quick singles. Take a few extra sec before doing the last one so that you can do all 8 lunges in a row unbroken especially if you choose OH lunges. DB Bench should be difficult for 10 reps unbroken each rd. DU sub = 25 DU, 80 singles, or 100ft versa.
Assistance
a) DB Skull Crushers – 4×12
b) Weighted Sit-ups – 4×25
