Strength
Snatch – 1 Every 45 Sec x 20 Sets @ 75-85%.
—Extra 1 min break after set 10 to increase weight. Alternate between squat/power.
Conditioning
5 RFT
6 Hang Power Clean 185/125# (RX+ = 205/135#)
12 DB Bench Press (heavy)
18/15 Cal Row
WOD Notes: Goal is 10-14 min. HPC (70%) & DB BP should feel challenging to the point of failure by the 4th & 5th set. Row should should just be a steady pace each round to recover, except the last one you should sprint!
Assistance
a) GHD Sit-ups – 8×12 (rest 30 sec between)
b) DB Reverse Flies – 4×12 (control tempo on way down)