Strength
3 Muscle Snatch Every 1:15 x 4
—Rest 1 minute
2 Power Snatch EMOM x 5
—Rest 1 minute
1 Full Snatch EMOM x 6
***Build to a heavy set for each variation of snatch
Conditioning
For Time
30/24 Cal Assault Bike
15 Dball Over Shoulder 125/90#
5 Rope Climbs 15ft (RX+ = 20ft)
15 Dball Over Shoulder 125/90#
30/24 Cal Assault Bike
WOD Notes: Goal is 9-13 minutes. Dball/bag should be a little lighter than normal to where you can go through the 15 reps fairly quickly without resting. RC sub = climb 10-12ft, 10 up/downs or heavy pulleys, or 20-25 Strict Pull-ups.
Assistance
a) Side Bends (weighted) – 3×15 each side
b) DB Reverse Flies – 4×15