Conditioning
3 Rounds For Time
10 Sumo Deadlifts @ 65% of DL
20 GI Janes
—Rest 3 minutes
3 Rounds For Time
15 DB Snatches (alternating) 80/50#
20 T2B
—Rest 3 minutes
50 Cal AD For Time
WOD Notes: TD = 8-14 min / 6-10 min. If you can’t do a gi Jane, jump up to a bar and kip as high as possible. DB Snatches should be a little heavier than normal but you should still be able to rep through them quick. T2b scale = 40 hollow rocks or 12 cal ski.
Assistance Work (Day 12)
Back Rack Lunges – 4×10 @ 60-65% of back squat