Strength
a) Back Squat – Work up to a heavy single
b) One Arm High Pulls – 5×8 (each arm)
Conditioning
For Time
100 Double Unders
10 Bar Muscle-ups
30 Power Snatches 75/55#
100 Double Unders
10 Bar Muscle-ups
15 Power Snatches 145/100#
100 Double Unders
10 Bar Muscle-ups
30 Power Snatches 75/55#
WOD Notes: TD = 11-17 min. DU scale = 50-75 DU (75 sec worth) or 150 singles. Bar MU scale = 12 Pull-ups + 12 HR Push-ups. PS should feel super light the 1st/3rd rd (touch n go 10 reps at a time) & moderately heavy the 2nd rd (quick singles).
Assistance
a) Strict Pull-ups (neutral grip handles) – 5×10 or accumulate 15 negatives
b) Weighted Plank – 10 sets: 3o sec on / 30 sec off
