Strength
Snatch – 5 Every 2:30 x 5 Sets @ 70-80%
—This will turn into barbell cardio. Increase set 3 & 5. You should have at least 30-45 Sec to rest after each set. Weight shouldn’t be super light to where you’re finishing the 6 reps in under 1:30. Squat at least 2 reps if mobility allows.
Conditioning
3 RFT
30/24 Cal Ski
2 Rope Climbs 20ft or 8 Bar MU or 15 C2B Pull-ups
10 Power Cleans 185/125# (RX+ = 205/135#)
WOD Notes: Goal is 10-14 minutes. You may sub chin over bar pu, heavy lat pulldowns, or ring rows for the 2nd movement. PC = 75% (somewhat quick singles but feel a little heavy by rep 7).
Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×12 (heavy every set – palms up)