Strength
Snatch – Floor + Hang + 2 OHS (Pause one of them) – 10 Sets Total (1 Every 75 Sec x 5, 1 Every 90 Sec x 5)
—Start @ 70% & work up to a heavy set. If OH is limited, go as low as you can for the OHS.
Conditioning
12 RFT w/ Partner (interval style)
10 T2B (RX+ = 15)
15 Wall Balls (unbroken) 30/20# to 10/9.5ft
15/12 Cal Row
WOD Notes: Goal is 1:30-1:45/rd. Partner A will do the entire rd, while partner B rests. T2B sub = T2R, Hanging leg raises, or incline bench leg raises. WB must be unbroken so pick a ball that will be challenging. SPRINT the row (95%+ effort)!!!
Assistance
a) DB Lateral Raises + Front Raises – 3×10 each (pause & control eccentric)
b) GHD Sit-ups – 10×10 (weighted + 10 Sec Hold) w/ partner – One person works while other rests