WOD

15 – 10 – 6: Thrusters (165/115)  *we'll note percentages to use on board Muscle-Ups or ring dips

COMP WOD

1. Conditioning 15-10-6 reps for time of: Thrusters (165/115) muscle-ups or ring dips 2. Snatch A. Quickly work up to a heavy single Snatch Balance B. Quickly work up to a heavy single Squat Snatch *A note about what “heavy” means… Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days. 3. Gymnastics Pulling 21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.