Strength
Hang Snatch – 2 EMOM x 6, 1 EMOM x 6
—Start @ 65% & build to a heavy double & single. Take extra rest if needed at the end of EMOM. Squat if mobility allows.
Conditioning
2-4-6-8-10-8-6-4-2 Reps of:
Power Clean 185/125#
C2B Pull-ups (RX+ = 2/3/4/5/6/5/4/3/2 Bar MU)
***10/8 Cal Bike after each round
WOD Notes: Goal is 12-17 minutes. PC = 65% (should be quick singles). C2B sub = Chin over bar, banded pu, or lat pulldown (pulley). You don’t have to reset monitors, but make sure to add 10/8 cals after each round.
Assistance
a) GHD Sit-ups – 8×15 (rest 30 sec between)
b) Dips (bar/ring) – 5×8 (weighted or banded)