Strength
Hang Snatch – 2 EMOM x 5, 1 EMOM x 5 @ 70%+
—Work up to a heavy single. You may choose low or hi hang.
Conditioning
10 RFT w/ Partner
8 Heavy DB Snatches 90/60#
10 T2B (RX+ = 12)
12/10 Cal Assault Bike (RX+ = 15/12)
WOD Notes: Goal is Sub 2 min/rd. You don’t have to alternate the snatches. You should be doing RX+ if you’re proficient at T2B or the bike. Partner A does one full rd while Partner B rests. T2B sub = T2R, knee raises, weighted SU/LR.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×12
b) L-Sit Tap-overs (parallettes) – 5×20