Strength
Hang Snatch – 1 EMOM x 10
—Work up to a heavy single by the end. Start @ 70%
Conditioning
10 RFT
10 DB Snatches (alternating) (RD 1-5 = 50/35#) (RD 6-10 = 70/50#)
10 T2B
30 Double Unders (RX+ = 40)
WOD Notes: Goal is 14-18 min. First DB weight should feel really light to where you can transition & pick it up right after the DU. The 2nd DB, you should need a few extra secs before you pick it up, but still try to touch n go. T2B sub = T2R or weighted sit-ups/leg raises (no scaling reps). DU sub = 15-20 DU, 15 mt climber + 15 Jumping Jacks, or 60ft versa.
Assistance
a) DB Skull Crushers – 4×10
b) DB Reverse Flies – 4×15