Strength
Snatch – 1 EMOM x 12
—Start @ 70% & work up to a heavy single. Take extra time if needed
Conditioning
4 RFT
18 Hang DB Snatches (9R + 9L) 70/50#
14 C2B Pull-ups (RX+ = 8-10 Strict PU or 6-8 Bar MU)
400m Run
WOD Notes: Goal is 13-16 minutes. You may switch anyway you’d like on the DB snatches. C2B sub = chin over bar, banded pu, or assisted pu using barbell on a rack.
Assistance
a) Barbell Shoulder Press – 4×12 (heavy)
b) GHD Sit-ups – 6×15 (weighted med ball) —rest 60 sec between