Strength
Front Squat – 5×5 @ 80%
Conditioning
Make-Up Day! You may also work on any skills you want to improve on. If you haven’t missed a day this week you can do this.
4 Rounds For total Reps (1 minute at each station)
DB Snatches (alternating) 70/45lb
GI Janes
Rope Climbs 20ft
Plank (hold for 60 sec)
Air Dyne (cal/distance)
—Rest 1 minute between rounds
WOD Notes: There is a 4 minute running clock each round with 1 minute rest between. Try to keep track of total reps for each movement. Make sure the seat is set to the appropriate height on the air dyne before starting.