Strength
Slow Pull Snatch + Snatch – 1 Every 1:15 x 10 Sets
—Start at 65% & build. Squat if you have OH mobility.
Conditioning
Buy In: 30/24 Cal Bike
4 Rounds
10 DB Snatches (alternating) 70/50#
10 T2B
Then: 30/24 Cal Bike
4 Rounds
10 DB Snatches (alternating) 70/50#
10 T2B
Buy Out: 30/24 Cal Bike
WOD Notes: Goal is 13-18 minutes. If you can’t complete the bike in under 2 minutes, scale the cals back to 25/20. Snatches should be unbroken each round & should get challenging by the 4th Rd each time. T2B sub = T2R, hanging knee raises, or GHD SU.
Assistance
a) GHD Sit-ups – 8×15
b) One Arm Bent-over Rows – 4×12 (each arm)