Strength
Snatch – 5×3 @ 75-80% (Squat at least 2 if you have mobility)
—One Set every 1:30. Heavier than last wk. Take extra time if needed.
Conditioning
4 RFT
20 DB Snatches (alternating) 70/45#
5 Wall Walks (RX+ = 60ft HSW)
25/20 Cal Row
WOD Notes: Goal is 15-19 minutes. DB Snatches should be done in 1-2 sets each rd, so shouldn’t feel super heavy. WW sub = 40 shoulder taps/rd or 3 laps sliders.
Assistance
a) L-Sit (tuck) Pegboard – Accumulate 4 minutes
b) DB Z-Shoulder Press – 5×8