Strength
Snatch – 5×4 (Squat at least 2 if you have mobility)
—One Set every 1:30. Use 70-75% the entire time.
Conditioning
5 RFT
10 Box Step-ups 115/75# 20″
2 Rope Climbs 15ft
6 Laps Dball Carry (shoulder) 150/100#
WOD Notes: Goal is 11-15 min. 1 Lap = 6 mats (36ft). RC sub = climb to 12ft, 8 DB rows (each arm), or 5 heavy pulleys each rd. The step-ups are in the front rack position. You must stand up all the way before putting other foot down on box.
Assistance
a) L-Sit (tuck) Pegboard – Accumulate 3 minutes
b) One Arm DB Shoulder Press – 4×8 each arm (slow eccentric)