Strength
Every 2:30 x 5 Sets
a) Power Snatch + Full Snatch + OHS (3 Sec Tempo + 1 Sec Pause)
—Stay between 70-75%
b) Strict Pull-ups (3 sec negative): 5-8 Reps
—Sub: 3-4 Negatives if you can’t do a strict PU.
Conditioning
3 RFT
10 Power Snatches 155/105#
15 T2B (RX+ = 20)
25/20 Cal Assault Bike
WOD Notes: Goal is 12-15 min. PS = 65%. T2B Sub = toe through ring or v-ups (tuck-ups). Scale cals on the bike if you can’t do the 25/20 in under 2:15.