Strength
3 Position Snatch – Floor + Below Knee + Above Knee – 6 sets @ 70%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.
Conditioning (17 min cap)
For Time
40/32 Cal Assault Bike
30 T2B
50 Thrusters 75/55# (RX+ = 95/65#)
30 T2B
40/32 Cal Assault Bike
WOD Notes: Bike should take 2-2:30 each rd at the most. You should be able to sprint fast the first rd of it. T2B sub = 15-20 reps, 30 toe through ring, or leg raises against rig. Thrusters should feel light to where you can do 5×10 with 15-20 sec rest between.
Assistance
a) Weighted Sit-ups – 4×25
b) DB Bicep Curls – 4×12 (2 at the same time)
