Strength
Snatch – 1 EMOM for 12 Min
—Start @ 70% & work up to a heavy single
Conditioning
14 Min AMRAP
12 DB Lunges (farmers style) 70/40#’s
12 DB Bench Press 70/40#’s
25/20 Cal Row
WOD Notes: RX+ = 80/45#’s. You should be shooting for 5-6 rds. For the DB lunges, you will hold them at your side (grip may start to get taxed by the end of the WOD). Larger classes will share a bench with someone with your DB at the opposite side of the bench & should stagger 60-90 sec. BP should be unbroken almost every round & should feel tough!
Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 10 Rounds or Accumulate 100 reps as fast as you can