Barbell Work:
Build to 1RM Snatch
Note: Get a fairly quick warm-up in and build quickly to a heavy load. The goal is to hit speed through 90% and then take 3 attempts or less at establishing a new 1RM.
Work Capacity:
2 Rounds for time:
30 Wall balls (20#/14#)
30 C2B Pull-ups
30 Pistols (alternating legs)
30 DB Snatches (70#/50# -- alternating arms)
Rest 5 minutes
Strength:
3x3 OH Squats at 90% of 050913
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