Strength
Snatch – 1 EMOM x 12 Sets
—Start @ 65% & work up to a heavy single
Conditioning
2 RFT
400m (125m Sled Drag + 150m FC + 125m Sled Drag) 45/30# DB’s
30 (2) Arm DB Snatches 40/25#
30 Burpees (hands on DB)
WOD Notes: Goal is 14-18 min. Wear a belt for the sled drag and try to run with it. You should also be able to walk very fast with DB’s for farmers carry or jog. DB Snatches should be done in about 3 sets.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10
b) L-Sit Tap-overs (parallettes) – 5×20