Strength
2 Snatches (Halting – pause under knee) – 1 set every 90 sec x 6 sets
—You can drop the bar in between reps. Stay @ 70-80%.
Conditioning
5 RFT
7 Strict C2B Pull-ups (RX+ = 7 Bar MU)
14 DB Snatches (alternating) 70/45#
21 Goblet Squats 70/45# DB
250m Run
WOD Notes: Use same weight DB for snatches and goblet squats. Hold DB Vertical in front of you and pin it against your chest. Goal is to go unbroken on the snatches/ squats and time domain is 13-17 minutes. If you don’t have PU bar you can do 10-12 towel rows or DB rows each arm.