Strength
a) 1 Snatch (no brush) Every 45 Sec x 6 Sets
b) 1 Snatch (full) Every 45 Sec x 6 Sets
—Work up to heavy singles for both
Conditioning
For Time – 12/18/24/30 Reps of:
Overhead Squats
T2B
RD 1: 800m Run
RD 2: 400m Run Backwards
RD 3: 250m Sandbag/Ball Carry on Shoulder 125/80#
RD 4: 150m Sandbag/Ball Bear Hug Carry
WOD Notes: OHS = 185/125#, 135/95#, 115/75#, 95/65# by round. Goal is sub 20. OHS should be unbroken almost every round if possible. You may sub Front squats if OH mobility is limited.
Assistance
a) GHD Sit-ups (5 sec eccentric each rep) – 5×15
b) Inverted Rows – 5×10 (attach bar to low j-cup height)