Strength
3 Position Snatch – Floor + Above Knee + Below Knee – 5 Sets @ 70-75%
—Goal is no misses and shouldn’t feel super heavy. Work on technique.
Conditioning
5 RFT
9 DB Bench Press (heavy)
12 T2B
15/12 Cal Assault Bike
WOD Notes: Goal is 11-14 minutes. T2B sub = weighted sit-ups/leg raises. BP should feel challenging for 9 unbroken each round.
Assistance
a) One Arm High Pulls – 4×10 each arm
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes