Strength
1 Power Snatch every 30 sec for 10 min @ 80-85% (20 reps)
—Start @ 80% of pwr snatch & increase by the end
Conditioning
For Time
100 Thrusters 75/55#
10 Rope Climbs 15ft or 5 Pegboard Ascents
100/80 Cal Row
WOD Notes: TD = 13-19 min. Thruster weight should be lighter than normal!!!! Should be able to d0 20 reps at a time easily in the beginning & take no more than 5 minutes to complete. RC scale = climb to 12ft or 20 rope pulley ascents. You may scale the entire WOD by breaking it into 5 rounds of: 20/2/20 (if you’re not proficient with RC).
Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 160 for time
c) Grip: Barbell Wrist Curls – 4×20
