Strength
Hang Snatch – 2 EMOM x 6, 1 EMOM x 6 @ 70%+
—Work up to a heavy single if you feel good or stay lighter & work technique. You may choose low or hi hang. Take extra time at the end as needed.
Conditioning
5 RFT
10 DB Snatches 80/55# (heavy)
15 T2B
18/15 Cal Bike
WOD Notes: Goal is 12-17 minutes. DB snatches should be heavier than normal & you don’t have to alternate every single rep, but make sure to do 5 with each arm. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) GHD Sit-ups – 6×20 -rest 90 Sec between
b) DB Seal Rows – 5×10 (pause each rep – heavier than last wk!)