Strength
a) Deadlift – 7×2 @ 80-87% (no touch no go & lower under control)
—use a little heavier than last week
b) DB Bench Press – 5×7 (heavier than last wk)
Conditioning
1 Min AMRAP x 20 Rounds (with a partner)
5 Clean n Jerk 135/95#
Max Cal Ski
WOD Notes: TD = 200-300 cals. Score = total cals. Each athlete will do 10 rounds of 1 min on / 1 min off. DO NOT reset monitor between rounds. Clean n Jerks should be touch n go each round if possible or very quick singles. You should have at least 35 sec each round on the ski erg where you should give 90%+ effort!
Assistance
Banded Hollow Rocks – 10 sets: 20 on / 20 off
