Strength
3 Position Snatch – Floor + Low Hang + Hang @ 75-80% x 6 Sets
Conditioning
4 RFT
100 Yards Farmers Carry 70/45# DB’s
4 Wall Climbs (RX+ = 72ft HS Walk)
20/16 Cal Assault Bike
WOD Notes: Goal is 12-16 min. FC is to the other side of the street. You will start outside with DB’s on mats. Try to not drop DB’s on the cement, if so do it lightly!
Assistance
a) DB Bench Press – 5×10 (heavy)
b) Glute Ham Raises – 4×12 (sub: Hip Extensions)
