Strength
3 Position Power Snatch – Floor + Below knee + Above knee – 1 set every 90 sec for 7 sets
—Start @ 65% & work up to a heavy complex
Conditioning
For Time
2000m Row
200 Double Unders
150/120 Cal Bike (75/50 assault)
WOD Notes: TD = 15-20 min. DU scale = 4 min cap of DU reps or 400 singles.
Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 8 Sets: 30 sec on / 60 sec off
b) GHD Glute Ham Raises – 3×12-15