Strength
3 Position CnJ – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee + Jerk
Conditioning
15 Min AMRAP – Teams of 3
Athlete 1 – Max Cal Ski
Athlete 2 – 10 Front Rack Lunges 185/125# (55% of FS)
Athlete 3 – 8-15 C2B Pull-ups
WOD Notes: Score = total ski erg cals. You will rotate through each station every minute, which you will do 5×1 min at each station. You will ski for the full minute when you get to that station. You will have some rest after doing the lunges/pu. Athlete 1 will rotate to Lunges, Athlete 2 will rotate to PU, and Athlete 3 will rotate to Ski. You probably will have to rest 15-20 sec before you pick up BB for the lunges each round, which should feel heavy for 10 reps.
