Strength
Snatch (1 sec pause in the bottom of squat) – 1 EMOM for 12 Min
—Start at 70% & work up to a heavy single
Conditioning
14 Rounds For Time (with a partner – relay style)
5 Power Snatches @ 72-75% of PS
25/20 Cal AD Bike (15/10 assault)
WOD Notes: TD = 45 sec-1:15/rd. Snatches should be touch n go for as long as possible. The Bike should be a sprint every round! Partner B goes when partner A finishes the bike. Pick a weight on the snatches to where you could do 12-15 reps unbroken fresh.
Assistance
a) One Arm High Pulls – 3×8 each arm (same as mon)
b) Bench Press (barbell) – 4×8 (72%)
c) One Arm Farmers Carry – 3 sets: 75m each arm. Heavier than your 100m carry.
