Strength
Power Snatch – 3 EMOM for 5 min + 1 EMOM for 7 min.
—Work up to a heavy 3 rep & 1 rep by the end of each EMOM.
Conditioning (15 min cap)
3 RFT
20 T2B
15 DB Bench Press 70/45#
15 DB Snatches (alternating) 70/45#
20/15 Cal Ski
WOD Notes: T2B scale = Toe through ring or v-ups. Pick DB where you can go unbroken on BP, but feels challenging by round 3. DB snatches just use (1) DB.
Assistance
a) GHD Sit-ups – 4×25 (rest 1 min between)
b) DB Skull Crushers – 4×12
REMINDER: Thursday July 4th 9am class only!