Strength
Snatch – 1 EMOM x 12
—Start @ 70% & work up to a heavy single
Conditioning
For Time
15 Power Snatches 135/95# (RX+ = 155/105#)
40/30 Cal Ski
40 Laps Shuttle Run (20 w/bag or Ball + 20 no weight)
40/30 Cal Ski
15 Power Snatches 135/95#
WOD Notes: Goal is 12-16 min. PS = 65% of PS. 1 Lap = 6 mats for the carry (shoulder). Pick a ball/bag (125/80# = RX) that you can move the entire time without dropping for 20 laps. Dump ball/bag off to the side after 20th lap. Both feet must cross line at both ends of gym.
Assistance
a) Barbell Skull Crushers – 4×10 (control eccentric)
b) Tabata Hollow Hold: 10 Rounds