Strength
Snatch – Above Knee + Below Knee + Floor: 1 Set every 90 Sec x 8 Sets
—Stay light between 70-75% & work on technique. Squat is preferred if OH mobility is good.
Conditioning
8 RFT
12 Unbroken Wall Balls 30/20# to 10/9.5ft
6 C2B Pull-ups (RX+ = 8)
150m Run
WOD Notes: Goal is 14-18 minutes. C2B sub = chin over bar or banded strict PU. Run is to the “Evoqua” sign & back into Rage. Transitions should be quick!!
Assistance
a) L-Sit/Tuck (pegboard) – 20 Sec on / 40 Sec off x 8 Sets
b) BB Bent-over Rows (supinated grip) – 5×10 (heavy)