Strength: Snatch

Every 1:30 for 8 sets 1 Power snatch + 1 squat snatch

Notes: Use this session to work up to heavy loads on the snatch as well as to help build skill and prep for the conditioning element. The first 3-4 sets should be moderate in load and allow for sound mechanics. Decrease load on any set if technique degrades.

WOD: 21 - 15 - 9

Overhead squat (135lbs/95lbs)

Box jumps (30"/24")

Intended Stimulus: The load should allow for the round of 21 to be complete in 2 sets or less. The box jump height should be challenging but allow for consistency on each round. Faster athletes will be under approximately 5:00 and no athlete should go beyond 10:00.