Strength
Snatch – 2 every min for 10 min + 1 every min for 5 min (25 reps total)
—stay between 75-85%. Goal is no misses, but should get challenging for last 5 reps
Conditioning
18 Min AMRAP
60 Wall Balls 20/14# To 10ft
40/32 Cal Assault Bike
20 Devil Press 50/35#
10 Muscle-ups (Rx+ = 15) or 20 C2B Pull-ups
WOD Notes: Goal is get close to 2 rds. For WB, you should be able to do sets of 10-15 with short rest between.
Assistance
a) Pull-up Challenge – Accumulate 10 Negatives
b) GHD Sit-ups – 4×25