Strength
Snatch – 6×3 @ 70%-80%
—1 Set Every 1:30. Squat is preferred if you have mobility.
Conditioning
For Time
42 Wall Balls 20/14# to 10/9ft
21 C2B Pull-ups
30 Wall Balls
15 C2B Pull-ups
18 Wall Balls
9 C2B Pull-ups
***15 Laps Dball/Bag Carry (shoulder) 125/80# after each rd of Pull-ups, 400m Run, 300ft versa, or 25/20 Cal Assault Bike (we’re biking sat FYI).
WOD Notes: One lap = 6 mats. Don’t worry about your times today, just move for quality. C2B sub = chin over bar, banded pu, or ring rows. No scaling reps.
Assistance
a) Glute Ham Raises: 5×6 (5 sec eccentric) or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) Lateral/Front/Reverse Raises – 3×12 each