WOD
Strength
Hang Snatch below knee: 60/3, 70/2, 80/2, 85/2*3 sets
Conditioning
6 Power Snatch (115/75)
400M Sprint
5 Power Snatch
300M Sprint
4 Power Snatch
200M Sprint
3 Power Snatch
100M Sprint
Extra
5 min. dedicated Wrist/shoulder stretching/flexibility
Front Squat every 60 sec: 50/3, 60/3, 70/2, 75/2, 80/1, 85/1, 90/1, 94/1, 90/1, 85/2, 80/3, 75/4, 70/5, 60/6
3 attempts max freestanding HS in 4×6′ square
3 minutes to establish max HS walk. After; do 10 hollow rocks for any attempt under 18′