Strength
3 Snatches (touch n go) every 90 sec for 7 sets
—Start @ 75% & work up to a heavy triple
Conditioning
For Time
15 Dball Over Shoulder 125/80#
4 Rope Climbs 15ft (Rx+ = 20ft)
400m Sled Drag 100/60#
4 Rope Climbs 15ft (Rx+ = 20ft)
15 Dball Over Shoulder 125/80#
WOD Notes: Dball should be a little lighter than normal & should take about 70-90 sec for 15 reps. RC sub = climb to 12ft or 8 heavy pulleys. Sled drag should be a fast walk or slow jog.
Assistance
L-Sit/Tuck (pegboard) – 30 sec on / 60 sec off for 5 sets