Strength
Snatch – 1 EMOM 12 Sets @ 70-90%+
—You may power or squat depending on your OH mobility. Go for a new PR if you feel good!
Conditioning
18 Min AMRAP w/ Partner (interval)
4 Power Snatches (increase every 2 RDS each)
8 T2B
10/8 Cal Ski
WOD Notes: Goal is to get 6 rounds each (12 total – 1:30 avg). T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the ski! Partner A will do the entire round while Partner B rests, then switch. Each round should take between 1-1:30. Make each transition fast between movements! M = 155/165/175/185, F = 105/110/115/125#. You will most likely not get to the 4th barbell round. Start @ 70% of PS.
Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Dips (bar/ring) – 5×10