Strength
a) Hang Snatch + Full Snatch – 1 set every 1:15 x 10
b) Snatch Grip DL – 3×5 @ 67% of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. Go heavier on the snatch grip DL compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.
Conditioning
3 RFT
20 DB Snatches (2 arm) 50/35#
20 T2B
400m Run
WOD Notes: Goal is 12-15 min. DB weight should be challenging to go unbroken, so you may have to break them up once. T2B sub = T2R, GHD SU, or weighted LR/SU. Run sub = 300ft Versa or 30/23 cal bike.
Assistance
a) DB Pull-over – 4×12 (heavy)
b) GHD Back Extensions – 4×10 (weight behind head)