Strength
Snatch – Power Snatch + Full Snatch + OHS (2 Sec Pause)
—1 Set Every 90 Sec x 8 Sets. Build to a heavy set & start @ 65%. You may power snatch both reps if you lack the OH mobility to get deep in the bottom of the OHS (do your best to get as low as you can for the OHS). You may clean if you’d like & just front squat at the end.
Conditioning – “20 Minutes”
Every 5 Minutes x 4 Sets
40/32 Cal Row
100 Double Unders
15 Push Jerks (increase each rd)
WOD Notes: Goal is to be able to finish the work in each 5 minute window (won’t be easy) & get at least 30 secs of rest. You need to be off the rower by the 2:30-2:45 mark. DU sub = 50-75 DU, 150 singles, 75 plate hops, or 200ft versa. PJ = M: 155/175/195/215#, F: 105/115/130/145#. Start @ 55% & add 5%/Rd. You should be able to go unbroken round 1. Rounds 2-4 you should plan to break up 1-2x.
Assistance
a) GHD Sit-ups – 6×18 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15