Strength
Snatch – 12 minutes to work up to a 1RM
—Beginners will stay light & work from the hang position
Conditioning
7 Min AMRAP Ladder
3 Heavy Wall Balls 35/25lb
3 C2B Pull-ups
6 Heavy Wall Balls
6 C2B Pull-ups
9 Heavy Wall Balls
9 C2B Pull-ups
***Keep climbing ladder until 7 minutes is up. Score is total reps
Assistance/Extra Conditioning
a) 3×8 Strict Pull-ups (weighted)
b) 10 Min Air Dyne – (30 hard/30 easy)
WOD Notes: You may scale C2B to chin over bar pull-ups. Rx’d for WB is to the black line for men & gray line for women.
Nina finishing up 10 min air dyne