Strength
2 touch n go snatches – 5 sets @ 80-90%
—You may drop bar after 1st rep if you don’t feel comfortable hanging on
Conditioning
12 Min AMRAP
3 Strict Ring Muscle-Ups
6 Power Snatches @ 70%
40 Double Unders
Midline (Day 11)
Side Plank – 6×45 sec (70/40# on hip)
—heavier than last week. Rest 90 sec. 3 sets each side.
WOD Notes: TD = 5-7 rounds. Strict MU scale = kipping mu or 5 strict c2b / 5 strict push-ups or dips. DU scale = 80 singles.