00-10 Warm-Up 10-18 Ring Pull-Up Instruction & Warm-Up 18-30 Ring Pull-Ups 30-40 Wod Instruction & Warm-Up 40-00 Wod
2 Rounds: 10 Spider-Man Lunges 10 Kip Swings 10 DB Thrusters (light) 5 Burpees Over DBs
Every minute, on the minute, for 12 minutes (3 sets): Minute 1: 30 seconds of False-Grip Strict Ring Pull-Ups Minute 2: False-Grip Ring to Sternum Hold (max hold, but no longer than 30 seconds) Minute 3: 30 seconds of Dead-Hang False-Grip Hold Minute 4: Rest
Two sets for times: 10 Burpee Box Jumps (30″/24″) 10 Bar Muscle-Ups 20 Thrusters (115/75 lbs) 30 Alternating Dumbbell Snatches (50/35 lbs) 300 Meter Row Rest 4 minutes
20-minute time cap for both rounds including rest. Score is total rounds & reps if 2 rounds are not completed.
Six sets of: 4-Second Snatch Deadlift + Hang Snatch + Snatch @ 75-80% Rest 2 minutes.
For the 4-second snatch deadlift, the goal is to mimic the exact bar path you would like to achieve when snatching from the floor, but keep the tempo slow and controlled such that it takes 4 seconds to get to the top of the snatch deadlift position. From that position, allow the barbell to descend to mid-thigh, pause for one second there, and snatch; then drop the barbell, set yourself properly and snatch from the floor. Perform all sets between 75-80% of your 1-RM Snatch.
For time: 400 Meter Run 30 Double-Unders 20 Pull-Ups 15 Kipping Handstand Push-Ups 20 Toes-to-Bar 30 Double-Unders 400 Meter Run 30 Double-Unders 20 Pull-Ups 15 Kipping Handstand Push-Ups 20 Toes-to-Bar 30 Double-Unders 400 Meter Run