Strength
Snatch (full) + Hang Snatch + OHS
—2@75%, 2@80%, 1@85%, 1@85%+
Conditioning
5 Rounds (interval style)
1 Rope Climb 20ft (legless = Rx+)
15 Burpees
20 Cal Air Dyne or Row
—Rest 2 minutes between rounds
WOD Notes: TD = 2-2:30 min / round. Each round is 100% ALL OUT EFFORT, so do not hold back and pace each round! You should be exhausted when you’re finished with the bike/rower. Subtract 6 minutes from total time at the end. Heats will stagger about 2 minutes behind, if you want to use a bike. RC scale = 10 strict ring rows or 4-5 negative pull-ups.
