Strength
3 Hang Clean + Split Jerk – 1 set every 2 min for 6 sets
—Hang on for all 3 reps & stay between 75-85% for all 6 sets
Conditioning
2 Min AMRAP x 10 with a partner
8 Bench Press @ 225/155# (75%)
12 C2B Pull-ups (RX+ = 15)
Max Cal Ski
WOD Notes: TD = 10-25 cal/rd. Score = total cals (DO NOT reset monitor). This WOD is going to give you an upper body pump! Partner A will work for 2 min while Partner B rests. The 8 reps should feel heavy each round for the bench press (make sure you have a spotter). C2B scale = chin over bar or banded strict PU. You should have about 60 sec to ski each round! Make sure to push the intensity since you’ll have 2 minutes rest each round!
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) DB Tricep Skull Crushers – 4×12
