Strength
Snatch – 15 min to work up to a heavy single
Conditioning
6 Rounds For Time
5 Power Snatches @ 75% PS
12 T2B
1 Rope Climb 20ft
—Rest 3 minutes when you finish then…
20 Tire Flips for Time
WOD Notes: TD = 9-15 min. T2B scale = 6 cal ski or 12 knee above hips. RC scale = 1 lap sled pull arms or 10 Ring Rows. You may partner up with someone for the tire flips.
Assistance
a) One Arm High Pulls – 4×8 each arm (same as mon)
b) Bench Press (barbell) – Heavy single, then 3×10 (heavy)
c) One Arm Farmers Carry – 3 sets: 30m each arm. Heavier than your 50m carry.