Strength
Snatch – Above Knee + Floor
—1 Every 90 sec x 10 Sets. Start @ 60% & build to a heavy set
Conditioning
Every 3 Min x 6 Sets
400m Run
12 T2B (RX+ = 15)
***Max DB Snatches (alternating) 70/50# in remaining time each rd
WOD Notes: Goal is to get 10-15 each round. Shorten the run to 250-300m if you can’t finish it in under 2 minutes. T2B sub = T2R, GHD SU, or Weighted SU. Run sub = 250ft Versa climber.
Assistance
a) L-Sit/Tuck – 20 Sec on / 40 Sec off x 8 Sets
b) Strict Pull-ups – 4-8 EMOM x 10 Sets (advanced = weighted or banded for novice)