Strength
Halting Snatch + Full Snatch – 1 Every 1:15 x 8 Sets @ 70-80%
—Work up to a heavy set by the end.
Conditioning
10 RFT – “Ingrid”
3 Power Snatches 135/95#
3 Bar Facing Burpees
—Rest 3 minutes
5 Min AMRAP
30 Bar Facing Burpees
Max Cal Row
WOD Notes: Goal is sub 6 minutes on “Ingrid” & 50/35+ cals on the rower. PS should be touch n go if possible or very quick singles (they should feel relatively light – 60%).
Assistance
a) GHD Sit-ups – 5×15 (3 sec tempo down)
b) Barbell Bent-over Rows – 5×10 (heavy – keep back angle the same. Don’t lift chest as you pull)