Strength
1 Power Snatch + 1 Full Snatch – 1 set every 90 sets for 7 sets
—Start @ 70%. Try to work up to a power snatch & sq snatch PR
Conditioning (20 min cap)
4 RFT
15 T2B
10 Front Rack Lunges 185/125# (50% of FS)
12 DB Bench Press 70/45#
30/23 Cal Bike (18/12 Assault)
WOD Notes: TD = 14-19 min. T2B scale = 8-12 reps (if you have trouble linking) or Toes through Ring. Bench Press should feel heavy for 12 reps especially the 3rd/4th rd. Use all the benches for the DB Bench. DO NOT drop the DB!
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) Banded Tricep Push Downs – 4×20
