Strength
Hang Power Snatch – 5×5
—One set every 2 min. Start @ 70% of PS & work up to a heavy 5 rep.
Conditioning (13 min cap)
For Time
50 Double Unders
5 Dball Over Shoulder 150/100#
15/12 Cal Ski
75 Double Unders
8 Dball Over Shoulder 150/100#
20/16 Cal Ski
100 Double Unders
11 Dball Over Shoulder 150/100#
25/20 Cal Ski
WOD Notes: You should be able to move throughout this entire WOD with little transition time. DU scale = 2x singles or 1/2 DU (if you have them).
Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 min in as little time as possible