Strength
Full Snatch + OHS + Hang Sq Snatch + OHS – 5 sets @ 75-85%
—Hang on to the bar the entire complex
Conditioning
5 Rounds (interval style)
7 Muscle-ups (ring or bar) OR 7 strict pu + 7 dips
120ft Heavy Farmers Carry 100/70# DB each arm
25/20 Cal Air Dyne Sprint
—Rest as much as needed to hit each round 100%
WOD Notes: The AD sprints are the focus of this WOD! I want this part of the workout to absolutely be ALL OUT, so pedal as fast as you can! You should be getting off the bike gasping for air! We can only have 3 people working at once for this WOD, so you will have to space apart about 90 seconds (I have 3 new bikes arriving at some point today!). You may row instead of you’d like especially if the classes are large. Another scaling option for MU are 7 GI Janes. Farmers carry length = 20 mats total.
