Strength
3 Position Snatch – (floor + below knee + above knee)
—5 sets @ 80-90%
Conditioning
5 Rounds For Time
40 Double Unders
12 DB Snatches (alternating) 80/50#
8 Strict HSPU
—Rest 3 minutes
20 Ring Muscle-Ups For Time (sub: 20 GI Janes or 500m Row)
WOD Notes: TD = 8-14 minutes. DU scale = 80 singles. HSPU are no deficit & you may scale them by kipping them or you can do 8 DB Push Presses or barbell (65%) if there aren’t enough DB.