Strength
3 Position Snatch – Hang + Low Hang + Floor: 5 Sets @ 70-80%
—1 Set every 2 minutes
Conditioning
20 Min AMRAP w/ a partner
80/60 Cal Ski
40 Front Rack Lunges 165/115#
20 Power Snatches 165/115#
WOD Notes: Goal is to finish the 3rd rd of ski & FR Lunges. You should be able to do 10 Lunges at a time but feel somewhat challenging. Snatches should be singles and moderately heavy.
Assistance
a) GHD Sit-ups – 10×12 (sub: weighted sit-ups)
—rest 25 sec between sets
b) DB Front/Lateral/Rear Raises – 3×15 each