Strength
3 Position Snatch – Hang + Low Hang + Floor – 1 Every 90 Sec x 8 Sets
—Start @ 60% & Build to a heavy complex. Take extra time at the end if needed. You may drop the bar in between reps if necessary. Squat if you have the OH mobility.
Conditioning
20 RFT w/ Partner (interval)
8 Alternating DB Snatches (increase after rd 10)
12/10 Cal Ski
WOD Notes: Goal is to finish under the 20 min cap (won’t be easy). You will do 10 rounds each with your partner. Should be around 1 min of work to 1 min of rest. You will have to SPRINT the ski! Reset the monitor after each round. RX Weights = M: 70/80#, F: 50/55#. Both heads should hit the ground on the snatches.
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises – 4×12