Strength
Snatch + Hang Snatch + 3 OHS – 6 Sets Every 1:45
—Stay between 70-80% or work up to heavier if you feel good. If you can’t OHS, bring bar back down behind head and do 3-5 back squats.
Conditioning
3 RFT w/ Partner
150m Backwards Sled Drag 180/135#
2 (8 DB Bench Press (heavy) + 1 Rope Climb 20ft)
20 Dball Over Shoulder 150/100#
WOD Notes: Goal is 18-22 min. This WOD is meant to be a little lower intensity since the duration is longer & there are a lot of movements that isolate certain muscles. Sled Drag is to the Cantel Sign & should be a fast walk if possible. Partner A benches & Partner B rope climbs. RC sub = 2 pulleys, 2 up/downs, or 8 Ring Rows.
Assistance
a) DB Reverse Flies – 4×15
b) L-Sit Tap Overs – 10×10 (lift feet back & forth over KB)