Strength
Hang Snatch – 1 Hi Hang (hips) + 1 Hang (above knee)
—8×2. 4 sets @ 75%, 4 sets @ 80%. Hold on to bar for both reps
Conditioning
7 Min AMRAP Ladder
2 DB Snatches 70/45lb
2 C2B Pull-ups
4 DB Snatches
4 C2B Pull-ups
6 DB Snatches
6 C2B Pull-ups
8 DB Snatches
8 C2B Pull-ups
***Keep climbing ladder until 7 min is up! Score is total # of reps.
Extra Pull-up Work
20 Strict C2B or Chin over Bar in the least amount of sets possible
WOD Notes: You may scale to chin over bar for the pull-ups.
Reminder: Thursday – 5:30am, 5pm, 6pm, 7pm classes. Friday – 5:30am & 5pm classes only. Saturday – Closed