Strength
Snatch – Hang + Floor – 10 Sets @ 65-85%
—1 Set Every 75 Sec x 5, 1 Set Every 90 Sec x 5. Build to a heavy set by the end.
Conditioning
For Time
15 Hang DB Snatches (2 Arms) 50/35#’s
15 Box Jump Overs 24/20″ (RX+ = 30/24″)
400m Run
20 Hang DB Snatches (2 Arms) 50/35#’s
20 Box Jump Overs 24/20″
600m Run
25 Hang DB Snatches (2 Arms) 50/35#’s
25 Box Jump Overs 24/20″
800m Run
WOD Notes: Goal is 14-18 minutes. You should have to break up the DB’s on rounds 2/3 or else they are too light. Run sub = 1000/1500/2000m Bike by rd.
Assistance
a) DB Bent-over Rows – 5×10 (each arm) -pause & control descent
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets