Strength
Hang Snatch – 3 Every 90 Sec x 5, 2 EMOM x 5, 1 EMOM x 3
—Work up to a heavy 3,2,1 rep. Start @ 65% for the sets of 3.
Conditioning
12 Min AMRAP
10 Hang DB Snatches (1 arm) 70/50#
30 Double Unders
***At the 6 min mark, do 15 Shuttle Run Laps (down/back = 1 lap: 16 mats)
WOD Notes: Goal is 8+ rds. You may alternate anyway you’d like on the Hang DB Snatches, but they should be unbroken & feel moderate. DU sub = 15 DU, 50 singles, or 60ft versa. 1 Shuttle Run Lap should take around 10 sec x 15 = 150 sec (2:30 minutes). You will touch the Rig wall each Lap with one hand & run to the far white line in front of bikes/ski ergs.
Assistance
a) GHD Sit-ups – 4×25 (2 Sets weighted)
b) DB Seal Rows (slight incline bench)– 4×10 (pause each rep)