Strength
Snatch – 1 Every 30 Sec x 5 Min + 1 EMOM x 7 Min (17 reps total)
—Work up to a heavy single by the end or stay light and work technique
Conditioning
“2021 CF Games Event #9”
21-15-9 Reps of:
Assault bike (cal.)
Power Snatch 75/105#
WOD Notes: Goal is sub 10 min. Girls will bike the same amount of cals as well. PS should be really light to where you can touch n go a lot of the reps. You must load 105# by putting (2) 15#’s on each side (not a 95# & 5#).
Assistance
a) GHD Sit-ups or Weighted Sit-ups: 8×15 (rest 30 sec between)
b) DB T-Raises (Lift out front + out & down to the sides) – 4×12
—Do the opposite on even rounds.