Strength:
Snatch: Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 10 minutes of:
1000m row
100 Double Unders
Max rep Squat Snatch with remaining time (155#/ 105#)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Snatch World Record
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