Strength
Snatch – 2 Reps Touch n go every min x 8 sets @ 75-85%
—Last 3 sets you get an extra 30 secs rest
Conditioning
12 Min Running Clock – 3 Rounds
25 T2B
25/20 Cal Assault Bike
*Max Snatches 135/95# in remaining time. Alternate every rep power/squat. (RX+ = 155/105#)
WOD Notes: You may power snatch all the reps if mobility is limited overhead. Goal is to have at least 2 minutes on the snatches.
Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) DB Reverse Flies – 4×15
