Strength
Wide Grip Pull-ups (weighted) 4×6
—Grip should mimic snatch grip width
Conditioning
5 Rounds For Time
2 Snatch Grip DL @ 120% of 1RM Snatch
1 Pull-up Complex (2 Strict C2B, 4 C2B, 6 Chin2Bar)
40 Double Unders
—Rest 2-3 minutes
6×15 sec sprints on Air Dyne
—Rest at least 60 sec between each effort
WOD Notes: You must reset for all snatch grip deadlifts (no touch n go). The 120% is based off an athlete who is somewhat near their max snatch weight. You may scale pull-up complex 2 ways (if you can’t do unassisted strict pull-ups) by doing either 12 C2B or 12 Chin2Bar. Scaling for Double Unders are 100 singles or 20 double unders.
Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22). They are both free to all Rage members!
