Strength
Full Snatch + Hang Snatch + OHS – 5 sets @ 75-90%
Conditioning
12 Min AMRAP
15 Overhead Squats 135/95#
50 Double Unders
2 Rope Climbs (1 Legless 15ft + 1 with legs 20ft)
WOD Notes: TD = 3-5 rounds. Record score as total reps. OHS weight should be 50% (should be able to do all 15 unbroken each round). DU scale = 90 singles. RC scale = 6 up/downs or 2 lap sled pull with arms each round.
Assistance Work (Day 10)
a) Strict C2B Pull-ups – 6×6 or accumulate 36 reps in least amount of sets if you can only do 1 at a time.
—Advanced should use a weight. Novice can do 5×4 negative Pu.
b) Weighted Plank – 30 on / 30 off for 8 sets (heavier than last week)
—use a weight that will be difficult or don’t use one at all
