Strength
Snatch – 6×4 @ 70-75%
—One Set every 90 sec. Squat if you have the mobility
Conditioning
6 RFT
15 Russian KB Swings 88/70#
8 DB Bench Press (heavy)
50 Double Unders
***Run 250m Backwards after round 3
***Run 400m after round 6
WOD Notes: Goal is sub 15 min. KB Swings should be unbroken every rd & be heavy. DB BP should feel heavy for 8 reps (it shouldn’t feel like you could’ve done 15 in a row). DU sub = 25-30 DU, 75 singles, or 2x ft Versa.
Assistance
a) Glute Ham Raises – 4×10 (or lower yourself from the top slowly for 8 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 10×10 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)