Strength
3 Position Snatch – Hang + Low Hang + Floor – 6 sets @ 75-85%
—1 Set every 90 seconds. Work up to a heavy complex by set 5.
Conditioning
For Time
15 Dball over Shoulder 125/80# (RX+ = 150/100#)
20 C2B Pull-ups (RX+ = 15 Muscle-ups)
800m Run
12 Dball over Shoulder 125/80#
15 C2B Pull-ups (RX+ = 12 Muscle-ups)
600m Run
9 Dball over Shoulder 125/80#
10 C2B Pull-ups (RX+ = 9 Muscle-ups)
400m Run
WOD Notes: Goal is 15-20 min. C2B sub = chin over bar/banded pull-ups, or ring rows. Do not scale the reps even if you can do an unassisted pull-up. You can do a few without a band & finish the rest of the reps with a band.
Assistance
a) Strict Pullups – 5×6 (5 Sec eccentric)
b) Weighted Sit-ups – 8×15 (rest 30 sec between sets)