Strength
Snatch – Work up to 90% of 1RM, then do 3 EMOM for 7 minutes @ 80% (21 reps)
Conditioning
2 Rounds For Time
250m Sled Drag 100/60#
90ft Handstand Walk (sub: 6 wall climbs)
3 Legless Rope Climb 15ft (sub: climb w/ legs)
50/40 Cal Row
WOD Notes: TD = 16-22 minutes. Sled Drag should be a fast walk on the way to the fire hydrant and a slow jog on the way back. Handstand walk is the length of 5 mats (3x). The sub is 3-6 wall climbs or 30-40 shoulder taps with feet elevated on a box in a pike position. Legless scale = climb with legs or 6 up/downs. Girls will row 40 cals each round.
