Strength
Hang Snatch (full) – 1 every minute for 10 minutes. Start @ 75% & work up.
—Your choice if you want to go from below or above knee.
Conditioning
3 Rounds For Time
2 Rope Climb 20ft
10 DBall Over Shoulder 150/100#
90 Double Unders
WOD Notes: TD = 10-16 min. RC scale = climb to 12/15ft or 6 up/downs. DU scale = 45 DU or 150 singles.
Assistance
100m One Arm OH Carry For Max Weight (Do 100m each arm)
—Walk out Rage to the other side of road and come back in. Record weight on sheet.
