Strength
2 Snatches + 1 OHS Every 90 Sec x 6 Sets – @ 70-80%
—Full is preferred if OH mobility allows.
Conditioning
10 RFT w/ a Partner
5 Power Snatch (increasing each rd)
10 DB Bent-over Rows (each arm – heavy)
15/12 Cal Assault Bike
WOD Notes: The entire round is done by Partner A, while Partner B rests (5 rds each). Goal is to be under 2 min each round (sub 20 min). Sprint the Bike & keep the rows strict (no rotating torso). Start @ 70% of PS & increase each round (should take around 25+ sec).
Assistance
a) GHD Sit-ups – 12×8 (rest 20 sec between sets)
b) DB Lateral/Front/Rear Delt Raises – 3×12 each