Warm-up:
8 Minutes @ Easy Pace:
3-5 Strict Pullups
3-5 Strict Ring Dips
10 Sit-Ups
5 Push Press
Strength:
Push Press 10-10-10-10
WOD:
5 Rounds For Total Reps:
1:00 Dumbbell Thrusters, heavy
1:00 Rest
1:00 Rope Climbs
1:00 Rest
Extra Work: 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats 1-1-1, 3×1
Notes
Each set of “1” is 2 of each lift.
Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.