Strength
Snatch – 1 EMOM x 15 Sets
—Start @ 70% & work up to a heavy single
Conditioning
4 RFT
15 DB Bench Press (heavy)
2 Rope Climbs 20ft (RX+ = 15ft Legless)
400m Run
WOD Notes: Goal is 13-16 min. DB Bench should feel very heavy for 15 reps to where you have to maybe break it up once after the first round. RC sub = 15 Ring rows, 5 up/downs, or 6 heavy rope pulleys.
Assistance
a) Barbell Bicep Curls – 4×12
b) Weighted Sit-ups – 4×30 (behind head)