Strength
Snatch – 1 Every Minute x 12 Sets
—Start at 65% & build. Squat if you have OH mobility.
Conditioning
10 RFT
150m Run
3 Wall Walks
4 Power Cleans 205/135#
WOD Notes: Goal is sub 20 minutes. Run is to the first sign (Old Evoqua Sign). WW sub = 1-2 reps or 20 Shoulder Taps. PC = 70% (relatively quick singles & shouldn’t feel crazy light).
Assistance
a) GHD Sit-ups – 10×12
b) One Arm Bent-over Rows – 5×10 (each arm)