Strength
Snatch (full) – 7×2 @ 70-90% (one set every 90 secs)
—Try to do the 2 reps in under 20 secs.
Conditioning
For Time
25 Deadlifts 225/155# (45%)
15 Strict Pull-ups
100 Double Unders
20 Deadlifts 275/185# (55%)
12 Strict Pull-ups
80 Double Unders
15 Deadlifts 315/205# (65%)
9 Strict Pull-ups
60 Double Unders
WOD Notes: DL should be touch n go for the majority of the reps (only if you can maintain a good position). Strict PU scale = banded strict pu or ring rows (start under with knees bent to simulate Pull-up). DU scale = 2x DU or 50/40/30 DU by round.
Assistance
Ring AB Roll outs – 5×15
—just like a barbell ab rollout, but use the low rings & pause when hips rise. Rest 90 sec between.