Strength
Clean n Jerk – 15 min to work up to a heavy 1RM
Conditioning
For Time
10 Ring Muscle-Ups
1 Rope Climb 20′
8 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
3 Rope Climb 20′
24 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
1 Rope Climb 20′
8 DB Snatches 80/45lb
10 Ring Muscle-Ups
Assistance
4×8 Hip Extensions (weighted w/ barbell)
WOD Notes: Scaling for MU are 10 jumping MU (if you are close to a MU) or 20 C2B Pull-ups. Scaling for RC are climbing to 15′ or 3 up/downs per RC. You may scale the weight of the DB Snatch as well if Rx’d weights are too heavy.
Reminder: Tri-County Throwdown Finals are this Sunday @ SMCF starting at 11:30am! Happy belated bday to coach Eric!
