Strength
a) Bench Press – 5×6 @ 75% (3 sec down + pause on chest)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together
Conditioning
15 Min AMRAP
6 Dball Over Shoulder 150/100#
15/11 Cal Ski
50 Double Unders
WOD Notes: TD = 4-6 rd. You should be able to ski the cals in a min or less each round. DU scale = 75 singles, 25 DU, or 60 sec cap each round of DU attempts. Stagger heats 45 sec.
Assistance
Snatch Grip Pulls – 5×4 @ 120% of snatch
—Start from floor each rep. Contact + drive elbows up
