Strength
Hang Snatch – 20 min to work up to a heavy single
—You may go from below or above the knee
Conditioning
3 Rounds For Time
12 Power Snatches 155/105# (70% of PS)
150m Sled Drag 100/50#
9 Ring Muscle-ups or 12 GI Janes
400m Run
WOD Notes: TD = 15-20 min. PS should be quick singles and should take between 60-75 sec to do the 12 reps. The sled drag starts at the middle door. You will drag the sled up to the “Marcor” sign & back to the middle door. You may do a combination of ring/bar mu if you’d like. Scale the reps if you can’t complete the 9 reps in under 90 secs.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10 (work on slow eccentric)
b) Ring Rows – 5×10 (pause at the top)
c) GHD Sit-ups – 5×25 (rest 60 sec between sets)