Strength
Snatch + Hang Snatch + OHS (5 Sec Pause in bottom) @ 75%+
—One set every 90 Sec x 3 Sets, then One set every 2 Min x 3 Sets
Conditioning
For Time
20 Squat Snatches 135/95# (60%)
200 Double Unders
50/40 Cal Assault Bike
WOD Notes: Goal is 7-10 minutes. If you lack OH mobility, then you can power snatch, but go a little heavier. It should be quick singles as well and take no more than 2:30 min. DU sub = 100 DU, 300 singles, or 200 lateral barbell hops. Each part should take roughly 2-3 minutes.
Assistance
a) Landmine Barbell Rows or DB Rows – 4×10 (each arm)
b) L-Sit Tapovers – 6×15 (over a KB or a line on ground)