Strength
Hang Power Snatch + Full Snatch – 1 Every 1:15 x 10 Sets
—Stay between 70-80%. Work up to a heavy complex if you feel good. If you don’t have OH mobility power both.
Conditioning
5 RFT
4 Wall Walks
16 DB Snatches 60/40# (RX+ = 70/50)
20/16 Cal Row
WOD Notes: Goal is 11-15 minutes. You should be able to maintain a similar pace each rd, since your shoulders should be fresh going into the WW. DB snatches should be unbroken as well (you may switch as needed but do equal reps both arms). Use the row to recover & focus on low stroke rate (22-28 strokes/min). WW sub = 40 shoulder taps.
Assistance
a) Trunk Rotations (pulley) – 3×12 each side (heavier than last wk)
b) DB Seated Press – 4×10