Strength
a) Snatch Grip Deadlift (use straps) – 5×5 @ 65-70% of DL
b) Seated DB Bicep Curls – 4×10 (2 arms at same time)
—Superset a/b
Conditioning (11 min cap)
1-2-3-4-5-6-5-4-3-2-1 Reps of:
Power Snatch 155/105#
Muscle-up
WOD Notes: You may choose between ring or bar, but try to mix in both. PS = 70% of PS (should be singles. MU scale = less reps or GI Janes.
Assistance
Abmat Sit-ups (weighted behind head – Tabata 10 rounds)
