Strength
Hang Power Snatch + Hang Sq Snatch – 6 Sets
—1 Set Every 1:30 @ 75%+
Conditioning
Complete 10 RFT w/ a Partner
6 Power Snatches @ 75%
3 Wall Walks (RX+ = 60ft HSW)
12/9 Cal Assault Bike
WOD Notes: Goal is sub 2:00 min each round (sub 20 total). Partner A will complete 1 round while partner B rests. Since this is an interval WOD, the goal is to sprint the bike at the end, so that you should need the rest! Snatches should feel relatively heavy to where you do singles which take about 30-35 sec max. WW sub = 60ft Seal Walk (using sliders), or Walk around a box one time in a pike position.
Assistance
a) DB One Arm Bent-over Rows – 5×10 (each arm – heavy)
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes