Strength
Power Snatch + Full Snatch + OHS – 6 sets @ 80-90%
—You may drop bar after power snatch. Go as heavy as power snatch allows
Conditioning
6 Rounds For Time
10 DB Thrusters 45/30# each arm
5 Ring Muscle-Ups (sub: 8 GI Janes)
—Rest 5 minutes
Tabata Air Dyne For Calories (compare to row a week ago)
WOD Notes: TD = 7-14 minutes. If there aren’t enough DB, you may use a barbell, which 95/65# would be the Rx’d weight. Please DO NOT drop DB on the ground! You may also do Bar MU or banded bar MU instead of Ring MU as a scaling option.
Pull-up Challenge – Day 28
8×5 Strict C2B Pull-ups (normal grip)
—Accumulate 40 reps total if you can’t get 5 in a row