Strength
Snatch – Hang + Low Hang + Floor @ 75-80% (5 sets)
—You may drop after the low hang.
Conditioning
3 RFT
6 BB Complex (1 pwr snatch + 1 hang pwr snatch) 135/95#
15 C2B Pull-ups (5 strict + 10 kipping)
600m Run
WOD Notes: TD = 13-18 min. For the BB complex, you must hang on after the first rep as you go into the hang pwr snatch. It should be light to where you can stay on the bar quickly, but it shouldn’t feel like a feather. C2B scale = chin over bar or banded pu.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) DB Reverse Flys – 3×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds