WL
Every 2:00 for 8:00 (5 total sets):
Snatch Complex: 1 from Hang (power position), 1 from Hang (mid thigh), 1 from Hang (just above knee) – @ 75% of max for the complex (and they should be perfect)
Note: Deload
Strength/Skill
1a) 4X3 (each arm) Dumbbell Turkish Getups – @ 75% of heaviest load used.
1b) 4X8 Ring Rows (no tempo) – feet should be elevated on a box or bench to be even with the bottom of the rings, rest 60 seconds
Conditioning
For time:
21 Dual DB Thrusters 50/35.
#50 Double-Unders
3 Rope Climbs 15′
15 Dual DB Thrusters 50/35
#50 Double-Unders
2 Rope Climbs 15′
9 Dual DB Thrusters 50/35
#50 Double-Unders
1 Rope Climbs 15′
Note: Kettlebells are acceptable if there are not enough dumbbells.
*15:00 time cap.
Rx +
For time:
21 Dual DB Thrusters 60/40#
50 Double-Unders
5 Rope Climbs 15′
15 Dual DB Thrusters 60/40#
50 Double-Unders
3 Rope Climbs 15′
9 Dual DB Thrusters 60/40#
50 Double-Unders
1 Rope Climbs 15′
Note: Kettlebells are acceptable if there are not enough dumbbells.
*15:00 time cap.