Strength
Snatch – Hang + Low Hang x 10 Sets
—One set every min x 5, One set every 90 Sec x 5. Start @ 65% & build to a heavy set by the end.
Conditioning
4 RFT
21 Wall Balls 30/20# to 10/9.5ft
15/12 Cal Bike
9 Hang Power Snatches 115/75# (RX+ = 135/95#)
WOD Notes: Goal is 10-14 minutes. WB should be heavier than normal & be unbroken or done in 2 sets. Reset bike monitor after each round. HPS = 70% (should be challenging to do unbroken).
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)