Strength
2 Snatches Every 1:15 x 10 Sets @ 65-85%
—Build to a heavy double by the end. You should be squatting if OH mobility allows you to get comfortable in the bottom of the squat.
Conditioning
14 Min AMRAP Ladder
10 Double Unders
1 Dball/Sandbag Over Shoulder 150/115#
20 Double Unders
2 Dball/Sandbag Over Shoulder
30 Double Unders
3 Dball/Sandbag Over Shoulder
***10/8 Cal Row to start each round
WOD Notes: Goal is to get to the round of 10/8Row/80 DU/8 Dball. DU sub = 2x singles or 2x versa FT. The WOD starts with the Row & reset monitor every round. Sandbag/ball should be heavy since you’re not doing a lot of reps in a row!
Assistance
a) DB Bent-over Rows – 5×8 (each arm) -pause & control descent
b) Hollow Rocks – 45 Sec on / 45 Sec off x 10 Sets