Strength
Snatch + Hang Snatch – 10 Sets @ 70-80%
—One set every min for first 5 sets, then every 90 sec after that. Squat if you have the mobility
Conditioning
3 RFT
150m Sled Drag 90/60#
15 DB Hang Clusters 45/30#
15 C2B Pull-ups (RX+ = 10 MU)
25/20 Cal Ski
WOD Notes: Goal is sub 20 min. DB HC should be done in 1-2 sets. C2B sub = chin over bar or banded Pu. Larger classes can start with the ski erg & work their way backwards & finish with the sled drag last.
Assistance
a) GHD Sit-ups – 10×10 (rest 20 sec between)
b) Barbell Bicep Curls – 5×10