Strength
Power Snatch + Full Snatch – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & build to a heavy set. If you don’t have the OH mobility, do 2 Power Snatches. Take extra time if needed at the end.
Conditioning
12 Min AMRAP Ladder
3/2 Cal Ski
3 T2B
6/5 Cal Ski
6 T2B
9/8 Cal Ski
9 T2B (continue pattern for the remaining 12 Minutes)
***At the end of each round, do 10 DB Box Step-ups 50/35#’s (20″ Box)
WOD Notes: Goal is to get to the 6th round (18/18/10). Girls cals are 2/5/8/11/14/17…etc. For the step-ups, you will leave one foot on the box & do all 5 step-ups with one leg before switching. Try to avoid pushing off the foot that is on the ground & don’t put other foot down on box until your working leg is locked out. DB’s will be held at your sides. This is going to tax your grip as well at the T2B. If you need to bring the DB’s to the shoulders that’s ok too.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Pull-over – 4×12 (heavy)