Strength
Snatch – 2 EMOM x 5 Sets @ 75% , then 1 EMOM x 5 Sets @ 80%+
—If you feel good, work up to a heavy single
Conditioning
“Pregnant Amanda” – For Time
9-7-5-7-9 Reps of:
Muscle-ups or Strict C2B Pull-ups
Squat Snatches 135/95# or DB Snatches 70/50# (2x reps)
*Run 400, 250, 200, 250, 400m by round
WOD Notes: Goal is 15-19 min. You may power snatch if OH mobility is limited. C2B sub = chin over bar or ring rows. If you want to kip the pull-ups its 11-9-7-9-11 by round.
Assistance
a) DB Bicep Curls – 5×10 (heavy)
b) GHD Sit-ups – 6×15 (rest 45 sec between)