Strength
Snatch – 2 every min for 8 minutes @ 80% (16 reps)
Conditioning
5 Min AMRAP
15 Box Jump Overs 24/20″
10 Power Cleans 155/105#
5 Ring Muscle-Ups (sub: 8 GI Janes)
—Rest 3 minutes & repeat twice for total of 15 min of work.
WOD Notes: TD = 2 rounds/5 min. You may do step ups for box jumps if necessary. PC weight = 55% of 1RM. Record 3 separate scores. Each round is 100% all out, so don’t pace the first round!
