Strength
Bench Press – Work up to a heavy single, then do 3×10 @ 75%
Conditioning
2 Rounds For Time (Level 1)
20 DB Snatches (alternating) 100/70#
30 C2B Pull-ups
800m Run
OR
4 Rounds For Time (Level 2)
10 DB Snatches (alternating) 100/70#
15 C2B Pull-ups
400m Run
WOD Notes: TD = 13-19 minutes. DB snatches are heavier than is normal for this WOD (make sure to use legs when pulling DB off the floor & not your back). C2B scale = chin over bar or ring rows. Athletes who can link 10+ pull-ups in a row should be doing Level 1. Make sure to record whether you did Level 1 or Level 2 on the whiteboard & any scaling options whether it would be DB weight or pull-up variation.
