Strength
a) Snatch (pause mid shin) – 2 EMOM x 6, 2 Every 1:15 x 6
b) Front Rack Lunges – 5×10 (build to a heavy 10)
c) Strict Pull-ups – 5×10 (advanced = C2B, novice = banded or pulley)
—Choose part (a) or (b) & (c). Build to a heavy double or single if you want by the end. Start @ 65%.
Conditioning
6 RFT
100 Yard Carry (heavy)
1 Rope Climb 20ft
15/13 Cal Bike
WOD Notes: Goal is 15-19 minutes. The ODD rds of carry = Single Arm FC, EVEN rds = Bear Hug Sandbag 150/115#. Larger classes can partner up with someone where one starts on the FC & the other does the sandbag carry so that you can share equipment. RC sub = 2 strict up/downs or 10 ring rows.
Assistance
a) GHD Sit-ups – 5×25 (rest 30 sec between)
b) Face Pulls (Rope pulley) – 4×15