Strength
a) Bench Press – Work up to a heavy single, then do 3xME Reps @ 70%
b) Strict C2B Pull-ups – 4×6 (heavier than last week or use lighter band)
Conditioning
For Time
200m Sled Drag 135/85#
21 DB Snatches (alternating) 70/45#
25 T2B
250m Sled Drag 90/60#
15 DB Snatches 80/50#
20 T2B
400m Sled Drag 45/35#
9 DB Snatches 100/60#
15 T2B
WOD Notes: TD = 15-21 minutes. You must step foot inside Rage after each sled drag before you stop. When you take plates off after each round, do not drop them outside (drop them inside!) Notice the weights get heavier on the DB snatches each round. Scaling for T2B = 30/20/10 of hanging knee above hips or sit-ups. Please no dropping DB during the snatches!