Strength
Snatch – 7×3
—3 Reps every 1:45 @ 75-80%. Squat 1-2 if you have the mobility.
Conditioning
15 Min AMRAP Ski For Total Cals
***Every 1:15 starting at 0:00:
ODD = 1 Rope Climb 20ft
EVEN = 8 Overhead Squats 135/95# (RX+ = 155/105#)
WOD Notes: Goal is to get 120/80+ cals. You will do 6 sets each of rope climbs & OHS (6/48 total). You may climb to 12-15ft if you’re still learning how to climb. You should be climbing to 20ft if you’re proficient. OHS = 55% of 1RM (should be unbroken & feel moderately heavy).
Assistance
a) L-Sit/Tuck (Pegboard) – 8×20 seconds
b) DB Reverse Flies – 4×12 each