Strength
Power Snatch + Full Snatch – 1 set every 1:15 for 7 sets
—Go as heavy as PS allows. Start @ 75% of PS.
Conditioning
For Time
200m Sled Drag 45/25#
10 C2B Pull-ups
30/20 Cal Bike (18/12 Assault)
250m Sled Drag 45/25#
15 C2B Pull-ups
50/40 Cal Bike (30/20 Assault)
400m Sled Drag 45/25#
20 C2B Pull-ups
70/60 Cal Bike (40/30 Assault)
WOD Notes: TD = 14-20 min. The sled drag should feel light to where you can jog the majority of each round. Rx+ = 15/20/25 PU by round. The 200m mark is the curb to the first parking lot entrance up the street. C2B Scale = chin over bar, ring rows, or banded pu.
Assistance
a) One Arm High Pulls – 3×12 each arm (same as mon)
b) Bench Press (barbell) – 5×6 @ (80%)
c) One Arm Farmers Carry – 3 sets: 50m each arm. Heavier than your 75m carry.