Strength
Snatch (full) – 2 every minute for 12 minutes (24 reps total)
—2 sets each @ 60,65,70,75,80,85%
Conditioning
15 Min AMRAP
15 T2B
10 Overhead Lunges 135/95#
5 Ring Muscle-Ups (sub: 8 GI Janes)
WOD Notes: TD = 4-7 rounds. T2b scale = 8 cal ski erg or less reps of t2b. OH lunge weight is a little less than 50% of OHS 1RM. If classes are small, you should walk the lunges. You may scale MU to 3 each round if necessary.
Pull-up Challenge – Day 4
3×6 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)
