Strength
Hang Snatch – 15 min to work up to a heavy single
Conditioning
4 Rounds (interval style)
2 Legless Rope Climb 15ft (no jump)
15 Overhead Squats 135/95#
30 Cal Row
—Rest 2 minutes between rounds
WOD Notes: TD = 2-3 min / round. You may not jump for the legless rope climbs (start from a reach). Scale = climb with legs, 10 strict pull-ups, or 12 cal ski erg. Each round is 95%+ effort! OHS should be unbroken every round so use a weight that is manageable for all 15 reps (45% of 1RM). Record 4 separate times.