Strength
Snatch – Hang + Low Hang + OHS (2 Sec Pause) – 10 Sets Total (1 Every 75 Sec x 5, 1 Every 90 Sec x 5)
—Start @ 70% & work up to a heavy set. If OH is limited, go as low as you can for the OHS.
Conditioning
3 RFT
15 Thrusters 115/75# (RX+ = 135/95#)
30/24 Cal Ski
400m Run
WOD Notes: Goal is 13-16 minutes. Thrusters should be unbroken but feel somewhat challenging. Use the 1st/2nd Runs to recover so that you can hit the thrusters in one set.
Assistance
a) DB Lateral Raises + Front Raises – 3×10 each (pause & control eccentric)
b) GHD Sit-ups – 8×12 (weighted + 15 Sec Hold) w/ partner – One person works while other rests