Strength
Power Snatch + Hang Power Snatch + Sq Snatch + Hang Sq Snatch – 5 sets @ 70%+
Conditioning
7 Min AMRAP Ladder
1 Muscle-up
2 Devil Press 40/25#’s DB
2 Muscle-ups
4 Devil Press 40/25#’s DB
3 Muscle-ups
6 Devil Press 40/25#’s DB
*Continue with pattern until 7 min is up then rest 1 Min
1000ft Versa Climber For Time w/ Partner
WOD Notes: Goal is to get into the rd of 7+ MU. MU sub = 2x Ring Rows + HR Push-ups. You may switch anyway you’d like for the VersaClimber. DB should be real light! Goal is 5-7 min. Record 2 scores (reps + Versa time)
Assistance
a) L-Sit/Tuck (Pegboard) – Accumulate 3 min
b) DB Reverse Flies – 3×20
