Strength
3 Position Snatch – Floor + Below Knee + Above Knee
—6 Sets. One set every 2 min @ 75-85%
Conditioning
3 Rounds (interval style)
10 Power Snatch 135/95# (RX+ = 165/115#)
10 Push Jerk 135/95#
2 Rope Climbs 20ft
18/14 Cal Assault Bike
—Rest 2 minutes between rounds
WOD Notes: Goal is to finish each round in under 4 minutes. Snatches should feel kind of heavy & should be quick singles. PJ should be unbroken, which you should have to rest a little bit after your 10th Snatch before you pick-up bar. RC sub = climb 15ft or do 6 heavy pulleys. Bike should be a sprint!
Assistance
a) Pull-up Challenge – 15 Negatives + 15-25% of BW (5 sec down)
b) Weighted Sit-ups – 6×25 (hold weight behind head)
