Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 80%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 90%
Conditioning
18 Min AMRAP (with a partner)
1 Rope Climb 20ft
5 Dball Over Shoulder 150/100#
15/10 Cal Ski
WOD Notes: TD = 10-12 rounds. RC scale = climb to 15ft or 3 up/downs. Each round should take between 1:15-1:45. Partner B will go when partner A gets to 13/8 cals. You should be skiing at 95%+ effort!
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 4 minutes