Strength
Snatch – 5 Reps every 90 sec x 6 Sets @ 75%+
—Goal is no misses. Stay between 75-80% of your max
Conditioning (13 min cap)
6 RFT
8 Push Jerk 155/105#
10 T2B
12/9 Cal Assault Bike
WOD Notes: Goal is to avg 1:30-1:45/rd. PJ = 50% (should be unbroken each rd but should get difficult towards later rds). T2B sub = 6-8 reps, toe through ring, or knee above hips.
Assistance
a) Banded Leg Curls – 4×15 each leg or GHR (5×12)
b) Weighted Sit-ups – 10×12 (weight behind head)