Strength
Snatch – 1 EMOM x 15 Sets
—Start @ 65% & build to a heavy single. Squat if mobility allows.
Conditioning
5 RFT
14 DB Hang Snatches 70/50# (one arm)
10 C2B Pull-ups (RX+ = 15 C2B or 6 Bar MU)
250m Run
WOD Notes: Goal is 13-16 minutes. You can alternate anyway you’d want, but you must do 7 each arm. C2B Sub = chin over bar, lat pull-down (pulley), or banded pu. Run sub = 200ft versa climber or you can bike 2 days in a row if you want.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)