Strength
3 Position Snatch – Hang + Low Hang + Floor
—One set every 90 Sec x 8 Sets. Start @ 60% & build to a heavy set.
Conditioning
4 RFT – “2026 CF Games Age Group WOD #2 knockoff”
25 T2B
75 Double Unders
12-9-6-3 Snatches (M: 135/155/175/195#, F: 95/105/115/125#)
WOD Notes: The real version of this WOD is 4-3-2-1 heavier snatches. If you’re proficient at all 3 movements and want to give this a go RX you may. I increased the reps for the classes so that you’d get a better conditioning workout. T2B sub = T2R, hanging knee raises, GHD SU, or v-ups. 45-54 year old RX was 20/60. 55-59 = 16/50. 60-69 = 14-40. 70+ = 12/30. DU sub = 125 singles or 150ft versa. You don’t have to use 4 different weights if you don’t want to either.
Assistance
a) GHD Sit-ups – 6×20 (weighted)
b) Face Pulls (Rope pulley) – 4×15