Strength
3 Position Snatch – 15 Min to work up to a heavy complex
Conditioning
For Time (20 min cap)
40/30 Cal Ski
30 Overhead Squats 135/95#
3 Rope Climbs 20ft or 3 Pegboard Ascents
200 Double Unders
3 Rope Climbs 20ft or 3 Pegboard Ascents
30 Overhead Squats 135/95#
40/30 Cal Ski
WOD Notes: TD = 12-18 min. OHS should be one in 1-2 sets each rd. You may sub front squats if OH mobility is limited. RC scale = climb to 12-15ft, do 6 up/downs, or 25 ring rows. DU scale = 400 singles or max DU in 3 minutes.
Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
