Strength
Snatch – 1 Rep every minute for 12 minutes (12 lifts).
—Start @ 75% & work up to a heavy single. Rest more if needed by the end
Conditioning (16 min cap)
10 RFT
5 Thrusters 115/75#
7 C2B Pull-ups
30 Double Unders
WOD Notes: RX+ = 135/95#, INT = 95/65# + 7 PU + 20 DU , SC = 75/45# + 5 PU + 50 singles. Try to avg 90 sec/rd or under (15 min pace). You may use a band for PU if you can’t do an unassisted PU.
Assistance
Reverse GHD Sit-up Hold (face down) – Accumulate 3 min (advanced – hold weight on stomach)