Strength
Snatch (full) – 2 every min for 8 min
—Start @ 80% & work up to 90% by the end
Conditioning
5 Rounds (interval style)
5 Power Snatch (unbroken) @ 75%+
12 C2B Pull-ups
25/20 Cal AD Bike
—rest 2 minutes between rounds
WOD Notes: TD = Less than 2 minutes each round. Power snatches should be touch n go, however if you don’t feel comfortable you may do quick singles. Weight should start to get challenging by the 5th rep each round. C2B scale = 12 chin over bar, 10 ring rows, or 10 knee assisted pull-ups. The bike should be an ALL OUT sprint!!! DO NOT hold back! Score = total time minus 8 minutes.
