Strength
Snatch: 2 Reps EMOM x 5, 2 Reps Every 90 Sec x 5 (10×2 total)
—Stay between 65-80%. Work up to a heavy double if you feel good. Squat is preferred if you have mobility.
Conditioning
3 RFT
20 Hang DB Snatches 70/50#
20 T2B
400m Run
WOD Notes: Goal is 11-14 minutes. DB Snatches should be done in 1-2 sets each rd. You can alternate anyway you’d like. T2B sub = T2R or hanging knee raises. You should be able to push the pace on the runs since the snatches/t2b shouldn’t get you too winded.
Assistance
a) 45 Sec Russian Twists + 30 Sec V-ups – 4 Sets (rest 1 min between)
b) One Arm Rows (pulley) – 4×12 each arm