Strength
Hang Power Snatch + Hang Squat Snatch – 10×2 (start @ 65% & Do 1 Set every 1:15)
–If you don’t have the OH mobility, you can power both reps. Work up to a heavy complex.
Conditioning
15 Min AMRAP
15/12 Cal Row
15 Wall Balls 30/20# to 10/9.5ft
***Every 3 minutes, starting at 0:00, do 5 Wall Walks
WOD Notes: Goal is to get 5+ rounds. WB should be unbroken each round, but try to use a heavier ball if possible. WW sub = 3-4 reps or 50 Shoulder taps/round.
Assistance
a) L-Sit/Tuck – 8×25 Sec (1:30 rest between)
b) BB Bent-over Rows (supinated) – 5×8 –Pause each rep