Strength
Hang Snatch + Snatch – 8 Sets @ 70-80%
—1 Set every 90 sec
Conditioning
8 RFT
8 DB Snatches (alternating) 70/50#
5 C2B Pull-ups (RX+ = 4 Bar MU)
40 Double Unders
—Rest 1 minute
200ft Versa Climber For Time
WOD Notes: Goal is 12-15 minutes. Versa goal = 60-90 sec. DB Snatches should be unbroken each rd & try to switch mid air every rep. C2B sub = chin over bar or banded pu. Strict PU = 3-4 reps. DU sub = 20 DU or 60 singles.
Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec on / 45 Sec off: 6 Sets
b) Glute Ham Raises: 4×10 or Single Leg Curls (monkey feet) – 3×10 (each leg)