Strength
Snatch Complex (Level 1)
1 Snatch Pull + 1 Hang Power Snatch + 1 OHS
Snatch Complex (Level 2)
1 Snatch Pull + 1 Squat Snatch + 1 OHS
Perform 1 complex (Level 1 or Level 2) every 90 seconds for 15 minutes (10 total sets). Add weight if form is good.
Conditioning
ROW WOD: For max total meters, trying to keep stroke rate between 24 and 27 s/m* the entire way (focusing on pushing hard with legs, not rushing each stroke). The remaining time of each minute is rest.
EMOM for 5 minutes
#1: 20 seconds row
#2: 30 seconds row
#3: 40 seconds row
#4: 50 seconds row
#5: 1 minute row
Rest 2 minutes
EMOM for 4 minutes
#1: 30 seconds row
#2: 40 seconds row
#3: 50 seconds row
#4: 1 minute row
Rest 1 minute
EMOM for 3 minutes
#1: 40 seconds row
#2: 50 seconds row
#3: 1 minute row
*Record average stroke rate to comments*