Strength
3 Position Snatch – Floor + Low Hang + Hang: 5 Sets
—1 Set every 1:45. Stay between 70-80%
Conditioning “13 Min Clock”
For Time
12 Hang DB Snatches 90/60#
20/16 Cal Ski
24 Hang DB Snatches 70/50#
40/32 Cal Ski
36 Hang DB Snatches 60/40#
60/48 Cal Ski
***Max Box Jump Overs 30/24″ in remaining 13 Minutes
WOD Notes: Goal is to have about 1-2 minutes on the box jump overs at the end. It’s up to you if you want to alternate hands on the DB Snatches. The 12 should be heavy but unbroken. The 24 should feel challenging unbroken if possible or break it up once. The 36 should be broken up 1-2x max.
Assistance
a) DB Reverse Flies – 4×15
b) Dips (Bar/Ring) – 5×10