Strength
2 Hang Snatch every 90 sec for 9 minutes
—7 sets. Start @ 70% & work up to a heavy double
Conditioning
15 Min AMRAP
50 Double Unders
25 Wall Balls 20/14#
15 T2B
10 Pistols (alternating) 50/25# DB
7 Bar or Ring Muscle-Ups
WOD Notes: Aim for 3-4 rounds (each round is scored as 107 reps, even if you scale 1 or 2 movements). Scaling for DU = 100 singles. Scaling for T2B = knee above hips. Scaling for pistols = non weighted or walking lunge with mod heavy DB. Scaling for Bar MU = Banded bar MU or 10 Cal Ski Erg.