Strength
Hang Snatch + Snatch – 1 set every min for 10 min @ 75-80%
—Drop bar after first rep
Conditioning
5 Rounds
10 DB Bench Press (heavy – unbroken every rd)
20/16 Cal Row
—rest 1 minute
3 Rounds
8 Bar Muscle-ups (sub: 8 C2B PU + 8 HR Push-ups)
25 Wall Balls 20/14# to 10ft
WOD Notes: Record 2 seperate times. Goal is sub 10 on part 1 & sub 8 on Part 2.
Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 60 sec off for 6 sets
b) DB Reverse Flies – 4×15
