Strength
Snatch (full) – 7 reps @ 80-90%
Conditioning
15 Min AMRAP
70 Double Unders
8 Ring Muscle-ups (sub: 15 C2B Pull-ups + 15 HR Push-ups)
14 DB Snatches (alternating) 80/50#
100 meter Front Rack Carry w/ DB
WOD Notes: TD = 3+ rounds. DU scale = 100 singles. For MU, you may also do 15 GI Janes instead. Front rack carry is to the “Marcor Sign” and back. Make sure to drive elbows up & keep the DB racked high on shoulders.
