Strength
Hang Snatch – 6×3 @ 70%
—1 Set every 90 Sec. Work up to 80% by the end.
Conditioning
10 RFT w/ a Partner
8 Front Rack Lunges (heavy)
10 C2B Pull-ups (RX+ = 7 Bar MU)
8 Laps Bear Hug Carry 150/100#
WOD Notes: Partner A will complete one round while Partner B rests. You will do 5 rounds each. Every round should take under 90 secs. Choose a weight for lunges that will be challenging for 8 reps each rd. If you want to start lighter the first round that’s ok but increase the weight for rd 2. C2B Sub = chin over bar or banded pu. 1 Lap = 30ft.
Assistance
a) L-Sit Tapovers – 8×12 (over a KB or a line on ground)
b) One Arm High Pulls – 4×10 each arm