Strength
Halting Snatch – 1 rep every 45 sec for 15 reps @ 75-85%
—Pull bar off the floor & pause just below the knee for a sec
Conditioning
18 Min AMRAP (relay style with a partner)
12 DB Snatches (6R + 6L) 80/50#
20/15 Cal Bike (12/8 assault)
WOD Notes: TD = 10-12 rd. Partner B will start when Partner A finishes the entire round. You must do all 6 reps (touch n go) in one arm before switching.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×12 (5 sec count down + 3 sec count up)