Strength/Skill
Every 3 Min x 5 Sets
a) Snatch (full) – 3 Reps @ 75%
b) Muscle-ups – 3-6 Reps
—You may do Ring/Bar MU or just practice progressions (Hollow Arch + Pulldown w/ lats/ Jumping MU/etc…)
Conditioning
4 RFT
12 DB Snatches (alternating) 70/45# (RX+ = 80/55#)
Run 400m
WOD Notes: Goal is 9-13 min. You should be able to push the pace on the runs & hold the same splits almost every round. DB should feel a little heavier than normal, but you should be able to cycle through 12 in a row & barely drop under each rep.
Assistance
a) Close Grip Strict Pull-ups – 5×8-10 Reps
b) Weighted Sit-ups – 5×20