Strength
a) Hip Snatch – 3×5 @ 50-55% (One set every 2 min)
b) Hang Snatch – 4×3 @ 60-65% (One set every 90 Sec)
c) Snatch (floor) – 5×1 @ 70%+ (One set every 90 Sec)
—If you need more rest as the weight gets heavier that’s fine. Try to work up to a heavy set for each position or you can stay lighter and work on technique. Receive in a squat if you have the mobility for some of the reps.
Conditioning
12 Min AMRAP
4-8-12-16-20-24…Cal Bike
2-4-6-8-10-12…Hang Power Clean 185/125# (65-70%)
***1 Rope Climb 20ft to start each round.
WOD Notes: Goal is to get to the round of 1/24/12. HPC should be challenging to go unbroken through round of 8 to 10 then you should have to definitely break up the round of 12. RC sub = 10 RR or 2 up/downs.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) DB Lateral Raises – 5×12