Strength
Hang Snatch – 1 EMOM x 12 Sets
—Work up to heavy single. Start @ 70%.
Conditioning
For Time
30/23 Cal Assault Bike
30 DB Snatches (alternating) 70/50#
90 Wall Balls 20/14# to 10ft
30 DB Snatches (alternating) 70/50#
30/23 Cal Assault Bike
WOD Notes: Goal is 10-15 min. DB & WB should feel light to where you can consistently move throughout the WOD!
Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) L-sit/Tuck (pegboard) – Accumulate 3 minutes
