Strength
Hang Snatch – 10×2 (1 set every 1:15) @ 70-80%
—1 Hang + 1 Low Hang. Squat at least one of them if you have the mobility
Conditioning
10 RFT
10-1 Thrusters 95/65# (RX+ = 115/75#)
1 Rope Climb 15ft (RX+ = legless)
150m Run
WOD Notes: Goal is 14-18 min. You will do 1 less thruster each round & the RC/Run will remain the same. Thrusters should be unbroken. RC sub = climb 10-12ft (1-2 pulls), 2 up/downs, or 2 heavy pulleys.
Assistance
a) DB Lateral Raises – 4×10 (control eccentric)
b) L-Sit Tap Overs (parallettes) – 5×20