Skill/Warm-up
Handstand Hold + Shoulder Taps – 4×20 sec
—hands should be stacked under shoulders, ribs down, legs together, butt tight. You may scale to just a hold.
Strength
Push Jerk + Split Jerk (use rack) – 10(70%), 8(72%), 6(75%), 4(80%), 2(82%)
—Each set you must do half reps PJ & the 2nd half of SJ.
Conditioning (20 min cap)
Complete 12 Rounds For Time (with a partner)
10 Overhead Squats 135/95#
17/12 Cal Ski
WOD Notes: TD = 1:10-1:45/rd. Scale the # of cals on the ski erg to (15/10) if you can’t do 17/12 in under 60 sec fresh (test it out in warm-up). Each round is 95%+ effort, so don’t hold back!! Partner B will go with partner A finishes the entire round. You may bike 20/15 cal if there isn’t a ski erg available. OHS should be unbroken & should be fairly light (less than 50% of 1RM).
Assistance
a) RDL (snatch grip) – 5×6 @ 115% of snatch
b) DB Floor Press – 5×6 (heavier than last wk)
c) Hollow Rocks – Death by Tabata (go as long as possible)
