Strength
Snatch – 10×2 (touch n go). Start @ 70% & work up to a heavy double.
—Do one set every min for the first 5 sets then one every 90 secs after that
Conditioning
For Time
21 Overhead Squats 135/95#
21 T2B
250m Run
15 Overhead Squats 165/105#
15 T2B
400m Run
9 Overhead Squats 185/125#
9 T2B
600m Run
WOD Notes: Use a weight each round that will be challenging to go unbroken, but doable. You should only be breaking up the squats if you accidently lose the bar forward. T2B scale = 8-12 reps.
Assistance
a) DBall March (banded) – 4×60 sec
b) GHD Sit-up Hold – 4×60 sec (weighted)
—superset a/b