Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee
Conditioning
3 Min AMRAP x 8 with a partner
10 GI Janes
20 Wall Balls 30/20# to 10/9ft
Max Cal Ski
–rest 2 minutes between rounds
WOD Notes: Each partner will do 4 rounds. Partner B will start 2 minutes behind Partner A. Score = total cals. You should have about 60-80 secs on the ski each round. Use a bar that’s above your reach for the GI Janes if you can do a strict pu. Each round should be 95%+ effort!
Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 150 reps as fast as you can