Strength
Snatch – 5 Reps Every 2 minutes x 5 Sets @ 75%
—3 Power + 2 Sq or Power all 5 if mobility is limited.
Conditioning
4 RFT
150m Backwards/ 250m Forward Sled Drag 90/60#
3 Rope Climbs 15ft (RX+ = 20ft)
20 DB Snatches (alternating) 70/50#
WOD Notes: Sled Drag RD1&2 = 150m backwards. RD3&4 = 250m Forward. RC sub = Climb 10-12ft, 6 heavy pulleys, or 20 ring rows. DB Snatches should feel moderately heavy to where you have to break them up maybe once each rd.
Assistance
a) L-Sit/Tuck (Pegboard) – Accumulate 3 minutes
b) Glute Ham Raises – 4×10 or 3×6 negatives