Strength
Snatch – 10×2
—2 Reps every min x 5 @ 75%, 2 Reps every 90 sec x 5 @ 80%+.
Conditioning
10 Min AMRAP
10/8 Cal Ski
10 Wall Balls 30/20# to 10/9ft
WOD Notes: Goal is 8+ rds. You should be able to transition quickly each rd & pick up the WB without hesitation and go unbroken. Line up ski ergs near the rig to limit transition time.
Assistance
a) Barbell Bent-over Rows – 4×10
b) L-Sit Tap-overs (parallettes) – 5×20