Strength
Snatch – 1 Every 30 Sec x 20 Sets (20 reps)
—First 10 reps = 70%. 2nd 10 reps = 75%
Conditioning
15 Min AMRAP
15 DB Snatches (2 arm) 50/35#
15 T2B
20/15 Cal Row
WOD Notes: Goal is 5 rounds. You should be able to do snatches in 2 sets each rd. T2B sub = sit-ups, v-ups, or T2R.
Assistance
a) BB Bicep Curls + Skull Crushers – 4×12 (each)
b) Weighted Sit-ups – 10×15 (20 sec rest between)