2 Rounds
20 Alternating DB Snatch (50/35)
100′ Suitcase Carry Lunge (right) (50/35)
10 Strict Pull-ups
20 Alternating DB Snatch
100′ Suitcase Carry Lunge (left)
Goal: Sub 16 min

Getting in some more unilateral work this week. The DB Snatch should be something you can efficiently cycle while alternating arms. Bend those knees to save your back and keep those legs doing the bulk of the work. Suitcase carry lunge is holding the DB in one hand so you will get some midline work here as well. Fight to keep those shoulders square and avoid slouching to one side while lunging. You can also do a combo of 3-5 strict pull up and 3-5 knees to elbows for each climb which is super similar to a rope climb.

Accessory
3 Rounds
:45sec Dead Hang
20 Weighted Abmat Sit-ups

Bar hang is a great way to challenge the grip but also loosen up the shoulders. It may sound silly but keep an eye on that midline here with slightly bracing through your belly. This will be more important with those that struggle a bit with shoulder mobility. Holding your hands so they are directly over your shoulders is a good way to work both mobility and it may make it easier to hang on the bar.

Post Work
Pigeon Stretch:
1-2min per side
OH Samson Hold:
1 min per side