Strength
3 Position Snatch (full) – 5 sets @ 75-85%
–above the knee, below the knee, floor
Conditioning
20 Min AMRAP – Complete With A Partner
30 Power Snatches 165/105#
8 Rope Climbs 20ft or 6 Pegboard Ascents
100/80 Cal AD Bike (60/40 assault)
WOD Notes: TD = 2-3 rd. PS = 75% of Power snatch. You should alternate singles back & forth for snatches. RC scale = climb to 12-15ft, which you may climb at the same time. You must alternate every 25/20 cals on the bike, which these should be sprints!
Assistance
a) DB Shoulder Press (2 arms) – 5×10 (heavy)
b) One Arm Farmers Carry – 4×50 (50m each arm – use 42% of DL)
–Use straps if you have them. Walk across the street to the curb, then switch arms.
c) #abseveryday – 6 Sets: 45-60 sec side plank each side + 20-30 V-ups
—Rest 2 minutes between sets. Use weight for plank.