Strength
1 Snatch every 30 sec for 20 reps @ 80%. Alternate between power/squat.
—The goal is to hit all 20 reps with good technique. If you miss a lift, do not re-attempt.
Conditioning (18 min cap)
100 Thrusters For Time 95/65#
EVEN Min = 8/6 Cal Row
ODD Min = 8 C2B Pull-ups (RX+ = 10)
WOD Notes: Thrusters should feel light to where you could rep out 30+ fresh. At 3.2.1…Rage, you will start with the Row. If there’s more than 11 athletes, some will have to start with the Pull-ups. The barbells should be placed in between the rig & the rowers to minimize transition time. The row should take about 25-35 sec & the Pull-ups should take 15-20 sec. A good scale for PU is chin over bar or ring rows.
Assistance
a) DB Rows – 4×12 (each arm)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 5×25
