Strength
Snatch – 1 EMOM for 12 Min. Build to a heavy single by the end (90%+). If you feel strong go for a PR. Squat is preferred if you have the mobility.
Conditioning (19 min cap)
3 Min AMRAP
15/11 Cal Assault Bike
5 Power Snatches 135/95# (Rx+ = 155/105#)
Max Wall Balls 20/14#
—rest 1 min
***Repeat until you hit 150 Wall Balls. If you finish in under 19 min, build to a heavy power snatch in remaining time.
WOD Notes: You will have to average 30 wall balls every round if you want to finish under the 19 min cap. You should have about 75-90 sec/rd on the wall balls so try to hang on for big sets!
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
