Strength
3 Position Snatch – Ground + Below Knee + Above Knee
—5 sets @ 75-80%. Goal is no misses
Conditioning
3 RFT (w/ partner)
50/40/30 Power Snatches (m:115/135/165#) (f:75/95/115#)
40 C2B Pull-ups (RX+ = 30 Bar Muscle-ups)
50/40/30 Thrusters (m:115/135/165#) (f:75/95/115#)
50 Double Dutch Burpees
WOD Notes: Goal is sub 35 min. You will use a light/med/heavy weight for the snatches/thrusters. They should be the same weight for both movements each round. C2B sub = chin over bar, banded pu, or ring rows (do not scale reps). You will work at the same time for the burpees only & do 25 each/rd.