Strength
3 Position Snatch – Hang + Low Hang + Floor: 6 Sets @ 65%+
—1 Set every 1:30. Work up to a heavy complex. Squat at least one of them. Take extra rest at the end if needed.
Conditioning
1 Min AMRAP x 16 Rounds w/ Partner
7 Thrusters 135/95#
Max Bar Facing Burpees
—Rest 1 min between rounds. Score = total burpees between you & partner.
WOD Notes: Goal is to have 35-40 sec each round to accumulate burpees. Interval is 1 min of work / 1 min of rest x 8 rounds each. Thrusters should start to get challenging to do unbroken after round 4-5. You may step over the bar if necessary.
Assistance
a) BB Bent-over Rows (supinated grip) – 5×10
b) L-Sit/Tuck – 15 Sec on / 15 Sec off x 12 Sets