Strength
Snatch – Hang Power Snatch + Hang Snatch (full) – 1 set every 75 secs for 10 sets.
—start @ 75% & work up to a heavy set
Conditioning
4 Min AMRAP x 3 (with a partner)
10 Power Snatches @ 75%
100 Double Unders
Max Cal Ski
—rest 2 minutes between rounds
WOD Notes: Snatches should take between 60-75 sec and should be singles. DU scale = 90 sec worth of DU or 200 singles. You should have about 75-90 sec on the ski erg each round. Score = total cals between you & partner. Partner will start 2 minutes behind.
Assistance
a) Bicep Curls – 4×12 (use DB)
b) Glute Ham Raises – 4×10 (advanced = arms straight out)