Strength
2 Hang Snatch EMOM x 10 Sets, 1 Hang Snatch EMOM x 5
—Start @ 65% and work up to a heavy 2 Rep & 1 Rep if you feel good. You can stay light & work technique if you want as well.
Conditioning
16 Min AMRAP of GI Janes
Every 2 Minutes x 8 Rounds, starting at 0:00 do:
***ODD RD = 15/12 Cal Assault Bike
***EVEN RD = 6 Laps Bear Hug Dball Carry 150/115#
WOD Notes: Goal is to have around 45-60 secs to accumulate GI Janes each round. Your last round will be at the 14 minute mark with the bear hug carry which is 6 mats/lap. If you can do a strict pull-up, the bar should be just above your reach.
Assistance
a) 20 Sec L-SIt/Tuck (pegboard) x 10 Rds
b) Dips (ring/bar) – 5×10 (advanced = use weight. Control eccentric)