Strength
Snatch – 1 every 90 sec for 12 minutes (9 total lifts)
—Start @ 80% & work up to a heavy rep
Conditioning
5 Rounds For Time
10 DB Snatches (alternating) 70/45#
5 Ring Muscle-ups or 10 C2B Pull-ups
1 Rope Climb 20ft
—Rest 1 minute
1000m Row For Time
Assistance
4×6 RDL @ 60%+ of 1RM DL
WOD Notes: Time domain for this WOD is 10-15 minutes. You may scale the MU reps to 2-3 each round, if 5 will take too long. Scaling for RC are 10 Slam Balls. DB weight should be light, so that you can get through them quickly. Record a separate time for the row on the whiteboard (should be within 20 seconds of PR). There’s lots of pulling today! 