Strength
Snatch – Hang Snatch + Full Snatch x 10 Sets
—1 Set every 1:30 @ 70-80%.
Conditioning
11 Min AMRAP
Max DB Snatches (alternating) 70/50#
***Every 2:15 starting at 0:00, Run 400m
WOD Notes: Goal is to have 30+ sec to snatch each round. If you know you can’t run a 400m in less than 1:45 even when fatigued you will scale the run to 300m (curb just past the fire hydrant). You will run a 400m at the 0:00, 2:15, 4:30, 6:45, & 9:00 mark (5×400’s). The last round you’ll have 15 sec less to do snatches. Score = total snatches. Pick a weight to where you can just pick it up as soon as you come in from run. Have DB’s close to the back of the gym.
Assistance
a) Day #4 “Santa Abs” – Weighted Side Plank (DB on hip) – 3×60 sec each side
b) DB Bent-over Rows – 3×12 (heavy) + 1×8 (light – pause each rep for 5 sec)