Strength
Slow Pull Snatch + Halting Snatch (knee) + Full Snatch – 10×3
—One Set Every 1:15. Stay light (60-75%) & work on technique
Conditioning
5-10-15-20-25-30 Reps of:
Wall Balls 30/20# to 10/9.5ft
Cal Row
***40 Double Unders to start each round
WOD Notes: Girls Cals = 4-8-12-16-20-24. Goal is 14-18 min. WB should be unbroken through the round of 20. DU sub = 20 DU, 50 Singles, or 80ft versa climber.
Assistance
a) DB Bent-over Rows – 4×10 (each arm – heavy)
b) Trunk Rotations (cable) – 4×10 (each side)
c) Tibialis Raises – 4×15