Strength
Hang Snatch – 1 Every 45 Sec x 15 Sets
—Start @ 65% & build to a heavy single by the end or just stay lighter and work on technique. Take extra rest if needed towards the end.
Conditioning “20 Min Cap”
5 RFT
10 C2B Pull-ups (RX+ = 15 or 6-7 Bar MU)
12 Back Rack Box Step-ups 20″ 115/75# (RX+ = 135/95#)
15/12 Cal Ski
***Run 250m after rounds 1/3/5***
WOD Notes: Goal is 17-20 minutes. C2B Sub = Chin over bar kipping or banded pull-ups/lat pulldown pulley. If you don’t want to use a barbell you can hold DB’s on your shoulders, but it’s meant to be back rack to give your upper body a break from the pull-ups & ski. 5:30am class will have some people start with the ski & work backwards or just use a different machine. Adjust height of box by using cut out mats (try to have upper leg parallel to the floor).
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×12 (heavy)