Strength
a) Snatch – 3 Position (Hang + Low Hang + Floor) x 8 Sets
—1 Set every 2 minutes. Start @ 60% & build to a heavy set.
b) 1-2 High Box Jumps in between sets
—Superset a/b in each 2 minute window. Work up to a high box Jump towards the end.
Conditioning
5 Rounds
75 Yard Bearhug Sandbag Carry 150/115# (heavy!)
12 Pull-ups (4 Strict C2B + 8 Kipping C2B) —-RX+ = (4 Strict C2B + 5 Bar MU)
15/12 Cal Bike Sprint
—Rest 1 minute between rounds
WOD Notes: Goal is sub 2:30/Rd. The carry is where the parking lot meets the road. If you can’t do a strict pu, you should be doing Kipping. Use a band and stay strict or set up a pulley (lat pulldowns). Sprint the bike since you have a minute rest between rounds. The bags will act like they’re from Temu & explode if you try to put them on your shoulder, so don’t do that or else we’ll have a huge mess to clean up & getting sand in your eyes won’t be fun along with how hot it’s going to be.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) 8 DB Lateral Raises + 8 DB Front Raises – 4 Sets