Strength
Snatch + Hang Snatch – 6 sets every 75 Sec @ 75-85%
Conditioning (20 min cap)
14 RFT w/ a Partner
1 Rope Climb 15ft (RX+ = 20ft)
2 Wall Climbs (RX+ = 48ft HS Walk)
10/8 Cal Assault Bike
WOD Notes: Goal is to get under the 20 min cap & avg under 1:30/rd. RC sub = 3 pulleys or 2 up/downs. WC sub = 48ft Sliders or 16 shoulder taps. You should be sprinting on the bike & should try to finish the bike in under 45 sec each round!
Assistance
a) DB Shoulder Press – 4×10 (3 sec negative)
b) Glute Ham Raises – 4×12 (you can modify by bending knees)