Warm-up & Mobility: 15 Minutes
Part 1- Skill/Strength: 15 minutes
Fitness: Skill – Snatch, for form not weight
OR
Front Squat – work in sets of 3 with increasing weight
Performance: 15 minutes to work to a heavy double Snatch
Part 2 – Conditioning: “Oscar & Dolly”
Fitness: 5 RFT with 18 min time cap of –
- 12 KB Swings
- 8 SDHP with KB
- 21 Walking lunge steps with plate held overhead (or unloaded as needed)
Performance: 5 RFT with 18 min time cap
- 3 Rope ascents
- 5 Power Snatch (135/95lb)
- 21 Walking lunge steps with 45/25lb plate held overhead
