Barbell/Oly 


Snatch (Wk 2) 
5x1 Working up to 70-80%
3x1 @ 70-80%

Snatch Pull (Wk 2) 
3x3 @80-90%

WOD
A
0:00 - 5:00
Complete 3 Rounds of..
5 Power Snatch 95/65
5 OH Lunge (ea) 
5 C2B
B
5:00 - 10:00
Complete 3 Rounds of..
4 Power Snatch 115/75
4 OH Lunge (ea) 
6 C2B
C
10:00 - 16:00
6 Min AMRAP of...
3 Power Snatch 125/90
3 OH Lunge (ea) 
7 C2B

Mod Key


P: 45/35, 5 Mod Pull Ups & 5 Mod Dips
RX: As Prescribed
C: A: 115/75, 4 BMU - B: 135/95, 5 BMU - C: 155/105, 6 BMU

Extra Conditioning


3,500 M Row 
Every 500 M get off rower and 
complete 7 Burpees

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll/Barbell Chest & Thoracic Ext Stretch
Adductor Stretch (frog stretch)

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