Strength
3 Position Snatch – 5 sets @ 75-85%
—Floor + Below Knee + Above Knee.
Conditioning
13 Min AMRAP
5 Strict C2B + 10 Kipping PU
15 Russian KB Swings 88/70#
50ft Handstand Walk or 4 Wall Climbs
15 Russian KB Swings 88/70#
75 Double Unders
WOD Notes: Goal is 3 rds+. PU scale = 10-12 reps kipping or ring rows. KB swings should be heavier than normal since they are Russian style (hinge & use hips!). HW = 25 ft down + 25 ft back. You may scale WC to 3 reps. DU scale = 35-40 or 125 singles.
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curls – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object
REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!