Strength
Hang Snatch + Low Hang Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 75% & work up to a heavy complex
Conditioning
5 Rounds (interval style)
20 Wall Balls 30/20# to 10ft target
1 Legless Rope Climb 20ft (sub: climb with legs)
200m Sled Drag 90/45#
—Rest 2 minutes between rounds
WOD Notes: TD = 2-3 minutes/round. Each round is 95%+ effort! Wall balls should be heavier than normal but UNBROKEN! RC scale = 1 lap sled pull with arms or 8 ring rows. You should be able to run with the sled throughout the entire 200m, so don’t RX the weight if you can’t maintain a jog. The sled drag is up to the next parking lot entrance & back to Rage. Subtract 8 minutes from your total time.
