Strength
Snatch – 4 Every 1:45 x 8 Sets @ 70-80%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 4 reps should take at least 45 secs, so don’t rush the reps.
Conditioning
8 RFT
6 Push Jerks (increase after round 4)
1 Rope Climb 15ft
12/10 Cal Bike
WOD Notes: Goal is 12-16 minutes. PJ = 55/75%. RX weights would be: M = 155/205#, F = 105/135#. First barbell should be light to where you don’t need to rest much at all before picking it up. The 2nd bar should be unbroken, but heavy to where you should need to rest at least 15-20 sec after getting off the bike. RC sub = 6 RR, 5 Strict PU, or 1 strict up/down. You don’t have to reset the monitors each round.
Assistance
a) GHD Sit-ups – 8×15 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10 (heavy every set – palms up)