Strength
Snatch – 3 Rep Touch n Go. 1 set every 90 seconds.
—build to a max set in 7 sets. Start @ 70%
Conditioning (20 Min Cap)
For Time
30/20 Cal Assault (50/40 AD)
30 DB Squats 50/35#
30 DB Hang Snatches 50/35#
40 DB Bench Press 50/35#
30/20 Cal Assault (50/40 AD)
40 DB Bench Press
30 DB Hang Snatches
30 DB Squats
30/20 Cal Assault (50/40 AD)
WOD Notes: TD = 13-18 Min. DB Squats are open standard. HS = DB outside your legs. All sets should be done in 1-3 sets max with the DB. DO NOT drop DB from overhead!
Assistance
a) DB Rows – 5×10
b) DB Reverse Flys – 4×12
c) GHD Sit-ups – 4×25
