Strength
a) DB Bench Press – 4×12 (heavy)
b) BB Bentover Rows (supinated grip) – 4×12 (heavy)
—Superset a/b
Conditioning (14 Min Cap)
For Time
30/23 Cal Ski
20 DB Snatches (alternating) 70/45#
40 Burpee Box Jump Overs 24/20″
20 DB Snatches (alternating) 70/45#
30/23 Cal Ski
WOD Notes: DB should feel fairly light to where you can muscle snatch all the reps & also touch n go them in 1-2 sets. DO NOT Drop from Overhead! Choose a lower box for bbjo if you can’t consistently move the entire time! You’re goal is to get under the 14 min cap!
Assistance
GHD Sit-ups – 4×20 + 30 sec hold at parallel
