Strength
Halting Pwr Snatch + Halting Sq Snatch
—10 sets @ 65-75%. You may drop bar between sets. Do not squat if mobility is limited. Focus on sweeping bar (engage lats) especially when you pause just below the knee.
Conditioning
For Time
20-18-16-14-12-10-8-6-4-2
Wall Balls 30/20#
10-9-8-7-6-5-4-3-2-1
C2B Pull-ups (RX+ = Muscle-ups)
***Run 150m after each round
WOD Notes: TD = 17-23 min. WB should be unbroken every round. C2B scale = chin over bar or ring rows. You may scale MU each round to 2-4 reps depending on your ability level, but you should be able to knock them out in 30-45 sec at the most. The run is to the “Marcor” sign and back into Rage.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds
