Strength
Hang Snatch – 1 EMOM for 12 Min (you may start above or below knee)
—Start @ 75% & work up to a heavy single
Conditioning
13 Min AMRAP
6 Bar Muscle-ups
12 DB Hang Snatches 70/45# (6R + 6L)
18/12 Cal Ski
WOD Notes: TD = 4-6 rd. Bar MU scale = less reps, 6 Pull-ups + 6 Push-ups, or 7 GI Janes. The DB hang snatches should be similar to a 1-arm kb swing, but bend your elbow & turn your hand over aggressively. The ski erg should take about 1 minute each round.
Assistance
a) Glute/Ham Raises (GHD) – 4×10 (scale: start from the top & lower as slow as possible)
b) Banded Lat Pulldown – 4×15
c) GHD Sit-ups – 4×30
