WOD
Primer
2 Rounds
10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1
20s DBall Bear Hug Hold
6 DBall Squats
Strength
Deadlift: 5 sets to build to max T&G Double,
then 5 singles EMOM at same weight
Conditioning
For Time:
3 Rounds of (9 min cap):
15 Toes to Bar
15 Hang Power Snatch (95/65)
then, finish with 800M Run
*cap is for the couplet, only. At 9 min, anyone still working on couplet starts the run and finishes it.
Extra
Before Deadlifts:
Snatch Pull + Snatch, every 2 min: 40/3, 50/2, 60/2, 70/2, 80/2, 85/1x3sets