Strength
Snatch Grip DL + Full Snatch + Hang Snatch – 7 Sets: 1 Every 90 Sec
—Start @ 70% & work up to a heavy complex. Touch n go is preferred but not required.
Conditioning
12 Min AMRAP
2 Power Snatches 155/105#
4 Power Cleans 155/105#
40 Double Unders (*was supposed to be 60)
WOD Notes: Goal is complete 7+ rounds. If you’re proficient at DU you should be 10+ rds. Weight should feel moderate to where you can keep moving the whole time and move with good technique. You can either do quick singles or touch n go some of the reps. DU sub = 20-25 DU, 60 Singles, 20 lateral bar hops, or 80ft versa.
Assistance
a) GHD Sit-ups – 4×25 (sub: weighted sit-ups)
b) Landmine Rows – 4×10 (each arm – use barbell attachment)