Strength
Power Snatch – 3 reps every minute for 10 sets
—Start @ 75% of PS max & work up to a few rds of 3 heavy snatches
Conditioning (17 min cap)
10 RFT
3 Ring Muscle-ups (sub: 5 Ring Rows + 5 HR Push-ups)
5 Deadlifts @ 55%
7 Bar Facing Burpees
WOD Notes: Goal is to avg 60-90 sec/rd. You may do bar MU, but if you’re proficient at them do 4/rd. Deadlifts should be touch n go and feel moderately heavy.
Assistance
GHD Sit-ups – 4 sets (10+10 sec hold+10+10 sec hold+5+10 sec hold)
