Strength
Snatch – 6×3 (1 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 3 rep set. You may drop bar between reps.
Conditioning
14 Min EMOM (with a partner)
ODD = Max Cal Ski
EVEN = Prowler Push 1 Heavy lap (60ft)
—Rest 1 min
5 Min AMRAP Muscle-ups
WOD Notes: TD = 170-350 cals / 30-50 MU. Partner A will ski while Partner B pushes prowler. You will switch movements each min and will end up doing 7 sets of ski & 7 laps of prowler pushes total. The prowler push should only take 15-25 sec max, so you will get rest some rest. Try to give 90%+ effort on the ski erg. It should be a fast pace, but not quite a sprint. MU scale = GI Janes (one athlete can only work at a time). You may do ring or bar mu.
Assistance
a) Single Arm DB Rows – 4×12 (heavier than last wk)
b) GHD Sit-ups – 4×30
Announcement: A security camera has been installed in the gym. Please let me know if you have any questions regarding it & thanks for your understanding!
