Strength
Snatch – 5×5 (Start @ 70%. Do one set every 2:30)
—Work up to a heavy 5 rep. Set must be completed in under 1 minute to count. You can touch n go or do singles.
Conditioning
13 Min AMRAP
11 Burpees
9 Front Squat 135/95# (RX+ = 165/115#)
7 Deficit 3″ HSPU (RX+ = Strict Deficit)
WOD Notes: Goal is 6+ rounds. FS = 55% of 1RM. HSPU sub = 7 DB shoulder Presses. Burpees = leave the ground at the top with hands together.
Assistance
a) Weighted Sit-ups – 4×25
b) GHD Back Extensions – 4×15 (weighted)