Strength
Snatch – 3 EMOM x 5, 2 EMOM x 5, 1 EMOM x 5
—Build to a challenging 3/2/1 rep. Start @ 65% for the first set of 3.
Conditioning – “2026 CF Semi Finals WOD #3”
2 RFT
1000m Row
50 Thrusters 65/45#
30 C2B Pull-ups
WOD Notes: I’d recommend only doing 30 thrusters each round if you want to be able to walk the rest of the week. Goal is to get under 20 minutes. There was a 25 min cap in the online qualifier last weekend. Thrusters should be super light to where you can do 15-20 at a time round 1 & at least 10 in a row round 2. C2B Sub = Chin over bar, banded pu, or lat pulldown (pulley). Time to beat: 14:16.
Assistance
a) GHD Sit-ups – 10×12 (rest 30 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)