Strength
Snatch – 6×3 @ 70-80%
—Halting Snatch (at knee) + Slow Pull Snatch + Full Snatch. Every 90 sec
Conditioning
Buy In: 50/40 Cal Row
10 Rounds
6 Push Jerks 135/95# (RX+ = 155/105#)
1 Rope Climb 15ft
Buy Out: 50/40 Cal Row
WOD Notes: Goal is 12-16 minutes. PJ = 50% of max. RC sub = 2x up/downs or 2 heavy pulleys or 4-6 Strict PU. Try to use legs on the rope climbs to save your upper body for Jerks.
Assistance
a) DB Bicep Curls – 4×20 (10 each arm alternating)
b) Weighted Sit-ups – 4×25 (rest 1 min between)