Strength
5×3 Strict Weighted/Banded Pull-ups *Choose weight or band that is very difficult for 3 reps each set
5×2 Power Snatch (work up to a moderately heavy weight, but not maximal) *Reset after each rep
Conditioning
21-15-9 Reps of:
Overhead Squat 135/95lb
Chest To Bar Pull-ups
—Rest 3 minutes
3 Rounds
7 Power Snatches 135/95lb
35 Double Unders
WOD Notes: For the strength portion, Alternate between weighted/band pull-ups & power snatches. Rest at least 90 sec between sets. Overhead squat weight should be about 45-50% of your 1RM Overhead Squat. You may do front squats to scale the OHS. Scaling for the chest to bar pull-ups are regular pull-ups. Each WOD is timed separately, so record two times. Scaling for DU = 3x singles
