Strength
Snatch – 10×2
—2 Reps every min @ 70-80%. Squat if you have mobility
Conditioning “14 Min Cap”
10 RFT
1 Rope Climb 20ft
8 T2B
3 (Front Squat + Thruster) 115/75# (RX+ = 135/95#)
WOD Notes: Goal is to finish under 14 min cap!!!! You need to be fast with your transitions! RC sub = climb 12-15ft, 5 strict pu, or 8 RR. T2B sub = T2R or weighted su/leg raises. BB should feel fairly light to where you can keep moving!
Assistance
a) Lateral/Front Raises – 3×12 each
b) GHD Sit-ups – 5×20