Strength
a) Snatch (no foot movement) – 1 Every 30 Sec x 10 Sets (5 min) @ 65-70% (light)
b) Snatch (normal) – 1 Every 45 Sec x 8 Sets @ 70%+
—Part (a) is for you to feel yourself staying grounded, while hitting extension as you pull yourself under the bar. You may use this sesssion for technique & stay light even for part (b).
Conditioning – “20 Min Cap”
12 RFT w/ Partner (interval style)
5 Power Snatch (touch n go) – Increase every 2 rd
3 Wall Walks (RX+ = 5)
15/13 Cal Row
WOD Notes: Goal is to finish under 20 minutes. PS: M = 135/155/175#, W = 195/105/115#. Should be able to touch n go almost every 5 if possible. WW sub = 8-10 shoulder taps/ww, or 2 out/back per WW with feet on rower seat. SPRINT the row, since this is interval style!
Assistance
a) 15 Sec L-SIt/Tuck + 10 Knee-ups (pegboard) x 8 Rds
b) Dips (ring/bar) – 5×10 (advanced = use weight)