Strength
EMOM x 10 Sets
2 Snatches (no foot movement) @ 70-75%
—Power if you have limited mobility in bottom of OHS.
Conditioning
5 Rounds (interval style)
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9ft)
10 C2B Pull-ups (RX+ = 7 Bar MU)
15/12 Cal Assault Bike
—rest 1 min between rounds. Subtract 4 min from total time.
WOD Notes: Goal is to go unbroken on both the wall balls & PU/MU every round. Bike should be 90%+ effort (fast, but not all out!). Try to stay between 2-2:15/round.
Assistance
a) Strict Pull-ups: 5-8 reps
b) Deadbugs: 20 reps
—Superset a/b for 5 sets.