Wod

[state637]

Strength
Every minute, on the minute, for 10 minutes:
Snatch

*Sets 1-5 = 2 reps
*Sets 6-10 = 1 rep

Pick a good working load to work with for two reps, then increase that load for the five singles.

Conditioning
5 RFT
20 Wallball Shots 30#
5 Snatches @115#

 

[TripleJ]

10 minute alternating EMOM (5 rounds each):
-5 back squats @ 75%
-20 second right arm front rack KB hold/left arm suitcase KB hold, then switch sides and do 20 seconds more

10 minute AMRAP:
-5 strict pull ups
-7 push ups
-9 air squats

2 rounds:
-15 GHD reverse hypers
-5R/5L pallof press