Strength
Hang Clean – 15 min to work up to a heavy single
Conditioning (23 min cap)
Complete For Time With a Partner
120/90 Cal Ski
100 KB Swings 70/53#
200/160 Cal Bike
WOD Notes: TD = 16-22 min. This is an interval style WOD where you should be working at 95%+ effort, since there’s built in rest when your partner is working. For the ski erg, the interval is 30 sec on / 30 sec off until you reach 120/90 cals. KB swings – switch every 10 reps. For the bike switch every 25/20 cals.
Assistance
a) One Arm Shoulder Press – 4×8 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 3 minutes