Strength
Snatch (full) – 1 every minute for 12 minutes
—start @ 70% & work up to a heavy single (90%+)
Conditioning
2 Min AMRAP x 10 (with a partner)
100m Sled Drag 90/50#
Max Cal Ski
WOD Notes: TD = 10-25 cals/rd. You will sled drag 100m & the remainder of the 2 min will be max cals on the ski erg. Each athlete will do 5 sets of 2 min on / 2 min off. The sled drag should feel a little heavy, but you should be able to run FAST with it the entire time (no walking!!!). The sled drag will start at the garage door next to the entrance (near ski ergs) & will go the the 2nd tree before the “Marcor” sign.
Assistance
a) GHD Glute Ham Raises – 3×12-15
b) One Arm DB Press – 4×10 (each arm)
c) GHD Sit-ups – 4×25 (sub: weighted Ab Mat Sit-ups)