Strength
a) Snatch (no brush) – 1 Every 30 Sec x 10 (5 minutes) @ 65-70%
b) Snatch (brush) – 1 Every 45 Sec x 10 @ 70-80%
—Part (a) is to work on a close bar path & quick turnover with elbows high/back. Part (b) – Should be a little heavier as we’re trying to upper cut the bar with our hips to get it weightless as we pull under.
Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
12 DB Snatches (increase every 2 rds)
Max Cal Row
WOD Notes: Goal is to have 60 secs to row each round. Shoot for 20/16+ Cals per round. You may alternate anyway you’d like on the DB snatches, but you must do 6 reps/arm. (M: 60/70/80#, F: 40/50/60#). Last 2 rounds should feel heavy (3rd weight).
Assistance
a) 30 Sec L-SIt/Tuck (pegboard) x 6 Rds
b) Dips (ring/bar) – 5×8 (advanced = use weight. Control eccentric)