Strength
Snatch Grip Deadlift 5×3
—Weight should be 110-120% of your 1RM Snatch & move the bar fast.
Conditioning
5 Rounds For Time
1 Pull-up Complex (2 Strict PU, 4 Kip C2B, 6 Reg Kip PU)
10 Front Rack BB Step-ups 115/75lb (20″ box)
15 weighted Sit-ups 25# plate
Assistance
3×12 GHD Back/Hip Extensions 45/25lb
WOD Notes: If you don’t have strict unassisted pull-ups, do 12 regular kipping pull-ups each round instead of worrying about switching bands between each type of pull-up. Weight for the front rack step-ups should be about 35-40% of your 1RM Front Squat.
