Strength
Push Press – Work up to a heavy single, then do 3×10 @ 70%
Conditioning
15 Min AMRAP
15/11 Cal Ski
8 DB Hang Cleans 70/45#
15 DB Bench Press 70/45#
15/12 Cal Assault (30/24 AD)
WOD Notes: Goal is to avg 3:30-4 min/rd. If you need to use different DB’s for the WOD that’s ok, but try to stick with one set of weights. Cleans and DB bench should be unbroken for most of the WOD.
Assistance
a) GHD Sit-ups – 4×25 + 30 sec hold at parallel
b) Reverse GHD Sit-up Hold – Accumulate 3 minutes