Strength
Snatch – 6×4
—4 Reps every 1:45 @ 70-75%. Squat 2 if you have the mobility.
Conditioning
5 RFT
8 Strict Pull-ups (RX+ = C2B or 6 Bar MU)
10 Front Rack Box Step-ups 20″ 115/75#
18/15 Cal Row
WOD Notes: Goal is 12-15 min. PU sub = max pu w/o band then remaining reps with a band. Step-ups should be challenging for 10 reps. Pace the row each round. This WOD isn’t meant to be super taxing, so move with quality & not worry about going super fast.
Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 seconds
b) Lateral/Front DB Raises – 4×12 each