Snatch – 10×2 (One set every min x 5, One set every 90 sec x 5)
—Start @ 70% & work up to a heavy double by the end.
Every 5 Min x 4 Rounds
20 DB Snatches (alternating) (Increase each rd)
25/20 Cal Ski
WOD Notes: Goal is to have at least 45 sec of rest each round. Men’s weights: 70/80/85/90#. Women’s: 50/60/65/70#. Run should take 2 min at the most. DB Snatches – 45-60 sec. Ski – 90 sec-2 min max. If the interval seems easy for you, try to push the pace on the ski to increase the intensity.
a) Lateral/Front Raises (pulley) – 4×10 each arm
b) Barbell Ab Rollouts – 4×12