Strength
Snatch: Hang + Low Hang + Floor + Snatch Balance: 5 Sets @ 70-80%
—1 Set every 2 Minutes
Conditioning “Time Cap: 14 Min”
2 RFT – “Open WOD 18.3”
100 Double Unders
20 OHS 115/80#
100 Double Unders
12 Ring MU (Sub: 15 C2B Pull-ups)
100 Double Unders
20 DB Snatches 50/35#
100 Double Unders
12 Bar MU (Sub: 15 C2B Pull-ups)
WOD Notes: Goal is to finish 1.5 rds. DU sub = 50 DU, 100 Jumping Jacks, 100 Mt climbers, or 200ft Versa. OHS sub = Front Squats (should be done in 1-2 sets). DB should be light to where you can rep through 20 pretty quickly.
Assistance
a) Glute Ham Raises: 4×10 or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) DB Bicep Curls – 4×12 at same time