Strength
Snatch – 3×5 @ 70%, 2×3 @ 75%, 5×1 @ 80%+
—You will do a set every 2 minutes for the 5’s & 3’s, then every minute for the 1’s. Try to hit a heavy set of 5/3/1 at the end. Try to squat a few if you have the mobility.
Conditioning
3 RFT
10 DB Snatches (alternating) 70/50#
150 Single Unders
16 Hang DB Snatches (alternating) 70/50#
75 Double Unders
20 SA Overhead Walking Lunges 70/50#
30/24 Cal Row
WOD Notes: Goal is 17-20 minutes. DB Snatches should be unbroken. You will do 10 lunges with DB in the left arm & 10 lunges with DB in the right arm. Make sure to walk these & not stay in place. DU sub = 150 singles just like the first round.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off: (4 heavy / 4 moderate)
b) DB Pullover – 5×10 (heavy)