Strength
3 Position snatch – Floor + Below knee + Above knee
—1 set every 2 min @ 70-85% for 5 sets. Goal is to hit all 5 sets with no fails.
Conditioning
3 Rounds For Time
3 (3 Hang Sq Snatch + 3 OHS) 135/95#
10 Ring Muscle-ups (sub: 12 GI Janes)
600m Run
WOD Notes: TD = 14-20 min. If mobility is limited, you may do 3 sets of 3 hang pwr snatch + 3 front squats. Scale the # of MU to 5-6 reps or get as many as you can in 2 min. If you can’t do an unassisted pull-up you will do 12 burpees + 12 ring rows.
Assistance
a) Bench Press (close-grip) – 5×5 (70%)
—Tempo 5 sec count down, Pause 1 sec, explode up
b) GHD Hip Extensions (weighted) – 4×6 (light)
—Use barbell behind neck. Hold top of each rep for 5 sec & lower to bottom slow
