Strength/Skill

Build to something moderate, 12-15 minutes

3 Snatch Deadlift + 3 Hang Power Snatch

Conditioning

13 Min AMRAP

13 Hang Power Snatch @ 65/45

13 Pullups

Capacity Work

6/6 DB Snatch

12 Ring Rows

(make the rows challenging enough that you will be forced to take a break a few rounds in)

Homework - Choose One

Conditioning

For Time

2k Row

200 Double Unders

2 Mile Run

Gymnastics

Grind @ 80% (progressions may be used for all movements)

20m HS Walk

8 Muscle Up

15m HS Walk

6 Muscle Up

10m HS Walk

4 Muscle Up

Rest 3 minutes

21 Toes 2 Bar

21 HSPU

3 Legless Rope Climbs

Comment

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