Strength
5 sets – Halting Snatch + Full Snatch @ 80-85-%
Conditioning
For Time
15 Strict Pull-ups
15 Power Snatches 135/95#
Run 800m
12 Strict C2B Pull-ups
12 Squat Snatches 135/95#
Run 400m
9 Ring Muscle-ups
9 Power Snatches 135/95#
Run 250m
Midline – Day 18
Side Plank – 8×30 sec (100/60# on hip)
—rest 60 sec between sets, heavier than last week. Use plates instead of DB. 4 sets each side.
WOD Notes: TD = 15-21 minutes. Scaling for ring MU = 15 Gi janes. Notice it’s squat snatches the middle round, however do power snatches if mobility is limited.
