Strength
Snatch – 1 Every 45 Sec x 6, 1 EMOM x 6
—Start @ 70% & work up to a heavy single
Conditioning
10 RFT w/ Partner
8-10 Barbell Bench Press (75%)
15 T2B
150m Sled Drag Sprint 70/45#
WOD Notes: Partner A will complete 1 full round while Partner B rests. You will do 5 full rounds each. Goal is to be under 2 min each round. BP should feel challenging for 8-10 reps. If RX’d weight is too heavy to RUN with the sled, go lighter. It is only to the “Cantel” Sign & back into rage. You may do DB Bench Press if necessary as well. T2B sub = 15 Weighted Sit-ups w/ DB behind head. You may use mix T2B with another movement if 15 reps is too many, but I want you to do a combination of 15 reps total each rd.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) DB Reverse Flies – 4×15 (slow eccentric)