Strength
2 Position Snatch – Floor + Hang
—8 sets @ 70-85%. Every 90 sec do a set. Take extra rest after set 6 if needed.
Conditioning
3 RFT
10 (Front Squat+Thruster) 135/95# (RX+ = 155/105#)
15 C2B Pull-ups (RX+ = 10 Bar MU)
10 Laps Sandbag/Dball Carry 125/80#
WOD Notes: Goal is 12-16 min. You will do 20 squats each round. C2B sub = chin over bar, banded pu, or ring rows. Try to position bag/ball behind your head and not on the shoulder so much.
Assistance
a) Strict Pull-ups (wide grip) – 5×6 (3 sec eccentric)
b) Weighted Sit-ups – 5×20 (slow eccentric)