Strength
Push Jerk (from rack) – 2 reps every 1:15 for 8 total sets
—Start @ 75%. Increase weight every set. Last set should be around 95%
Conditioning
4 Rounds For Time
7 Bar Muscle-ups
14 DB Snatches (alternating) 70/45#
21 Burpees
—rest 2 min after completion of WOD then…
5 Min Max Cals on the AD or Assault bike
WOD Notes: TD = 10-16 min / 70-110 cals. Bar MU scale = (#1) 3-4 reps/round (#2) 10 C2B Pull-ups + 10 Ring Dips/Push-ups (#3) 10 Ring rows + 10 Push-ups. DB Snatches should be very light to where you can muscle snatch them. Make sure to open your hips on the burpees!!