WOD
Strength
Snatch: Build to 90% for 2 singles, then 3 sets of 3 T&G @ 65-70%
Conditioning
“19.3”
-or-
For Time:
AMRAP in 12 minutes:
5-10-15-20-etc Burpees Over DB
10 DB Clean & Jerk (50/35)
15 Single DB Goblet Squat (50/35)
Extra
Strength
Front Squat: 4-4-2-2-1-1, Build to Heavy but Perfect Single, no misses
Skill
Strict Pull-ups:
2-4-6-8-etc. until failure w/, 20 sec rest between sets
*rest 90 sec then go back down the ladder