Strength
a) 2 Hang Snatch EMOM x 5 min @ 75-80%
b) 1 Hang Snatch EMOM x 7 min @ 85-100% (work up to heavy single)
Conditioning (14 min cap)
4 RFT
15 Overhead Squats 135/95#
1 Rope Climb 20ft (RX+ = start seated from the floor)
250m Run
WOD Notes: Goal is to avg 3 min/rd or less. Squats should be unbroken and feel relatively light. Sub front squats if OH mobility is limited.
Assistance
a) Banded Leg Curls – 4×20 each leg or GHR (5×12)
b) Weighted Sit-ups – 10×10 (weight behind head)