Strength
Snatch – 1 EMOM for 15 Min
—Work up to a heavy single
Conditioning (13 min cap)
40-30-20-10 Reps of:
DB Snatches (alternating) 50/35#, 60/40#, 70/45#, 80/50# by round
Cal Assault Bike
WOD Notes: Snatches should be unbroken or done in 2-3 sets max with minimal rest. Increase weight a little each round. Girls cals = 35-25-15-8 by round.
Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 4 min
b) Banded Leg Curls – 4×15/leg or GHR – 4×12
