Strength
3 Position Snatch – Above Knee + Below Knee + Floor – 6 Sets @ 70-75%
—Goal is no misses and shouldn’t feel super heavy. Work on technique.
Conditioning
12 Min AMRAP
50 Double Unders
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)
15 Burpees (touch target above you)
WOD Notes: Goal is 4 rounds which isn’t going to be easy. DU sub = 25 DU or 75 singles. WB should be unbroken every round or done in 2 quick sets. Use a pull-up bar that is just above your reach if possible.
Assistance
a) L-Sit/Tuck – 30 Sec on / 1 min off – 6 Sets
b) DB Lateral/Front Raises – 4×10 Each