Strength
Snatch – 1 EMOM x 12 (full is preferred if you have the mobility)
—Start @ 65% & work up to a heavy single. Take extra time at the end of EMOM if necessary.
Conditioning
10 RFT – “Open WOD 20.1”
8 Power Snatches 95/65#
10 Bar Facing Burpees
WOD Notes: Goal is 12-17 minutes. Try to jump over the bar if you physically can! You should be able to touch n go majority of the reps, since it should feel light! If you’re loading 95# on the bar, use a 15# & 10# plates.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) EZ Bar Bicep Curls – 5×10 (heavy)