Strength
2 Position Snatch – Hang + Floor
—One set every 1:15 x 10 Sets. Start at 60% & build. Squat if you have OH mobility. Drop the bar in between reps.
Conditioning
6 RFT
15/13 Cal Ski
50 Double Unders
4 (Power Clean + Hang Power Clean) – Increase after round 3
WOD Notes: Goal is 13-18 minutes. DU sub = 25-30 DU, 75 singles, or 100ft versa. M: 185/205#, F: 125/145#. Use around 65-70% by rd.
Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) One Arm Bent-over Rows – 4×12 (each arm)