Strength
Snatch – 4×3 Position, 4×2 Position, 4×1 (Floor)
—1 Set Every 90 sec. Build to a heavy 3 & 2 Position & Floor. Start @ 65% for the 3 Position.
Conditioning
Every 5 Min x 4 Sets w/ Partner
250m Sled Drag 180/135#
5 Wall Walks (RX+ = 7)
8 Dball Over Shoulder 150/115#
WOD Notes: Goal is to have 45-60 sec each round & make this an active recovery WOD. DO NOT RX the sled if you cannot run the majority of it (should take 2-2:15). Partner A will work on the WW, while Partner B does the Dball over shoulder. The bag/ball should be HEAVY, so take your time through the reps!
Assistance
a) L-Sit/Tuck – 40 Sec on / 2 Min off x 6 Sets
b) Strict Pull-ups (supinated) – 4-8 EMOM x 10 Sets (advanced = weighted or banded for novice)