Strength (12 min clock)
Snatch – 2 EMOM x 6 minutes + 1 EMOM for 6 minutes
—70-80% for the 2 EMOM & 85%+ for 1 EMOM. Full is preferred if you have the mobility
Conditioning
4 RFT
15 Push Press 135/95# (50%)
15 C2B
400m Run
WOD Notes: PP should feel heavy for 15 reps unbroken each round. C2B scale = chin over bar, banded pu, or ring rows. Scale the run to 250m if you can’t complete a 400m in 2 min or faster.
Assistance
a) DB Rows – 5×10 (each arm)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 5×20
