Strength
Hang Snatch + Snatch – 1 Every Min x 5, 1 Every 90 Sec x 5 (10 sets total)
—Stay between 75-90%
Conditioning
10 Min AMRAP
2/1 Cal Ski
2 DB Snatches (alternating) 60/40# (RX+ = 70/50#)
4/3 Cal Ski
4 DB Snatches (alternating)
6/5 Cal Ski
6 DB Snatches (alternating)
***Continue pattern for 10 minutes. Score = total reps.
—Rest 3-4 minutes then
For Time
20 Slam Balls 50/30#
200ft Versa Climber For Time
WOD Notes: Goal is to get to the round of 16. Goal is to break 2 min for part 2. You should be able to touch n go the DB every round & muscle snatch it.
Assistance
a) Barbell Skull Crushers – 5×8 (control eccentric)
b) Tabata Hollow Rocks 10 Rounds