Strength
Snatch – Above Knee + Below Knee + Floor
—1 Every 90 sec x 6 Sets. Start @ 65% & build to a heavy set
Conditioning
For Time
40/30 Cal Assault Bike
15 Power Snatches 135/95#
5 Rope Climbs 20ft
15 Power Snatches 135/95#
40/30 Cal Assault Bike
WOD Notes: Goal is 11-16 minutes. PS should be light to where you can do quick singles (60% of PS). RC sub = climb 12-15ft, 7 strict up/downs, 40 RR, or 10 heavy pulleys.
Assistance
a) L-Sit/Tuck – 30 Sec on / 60 Sec off x 6 Sets
b) DB Bent-over Rows – 4×12 (each arm)