Strength
Deadlift – 5×5 @ 75-80%
Conditioning
6 Min AMRAP
10 Russian Swings 88/70# (heavy)
10 Push Jerks 115/75# (RX+ = 135/95#)
***Rest 2 minutes then:
6 Min AMRAP (with a partner)
Max Cal Ski (30 on / 30 off interval)
WOD Notes: Swings/Jerks should be unbroken each rd. Focus on using hips only on the swings (no shoulders). Record 2 scores.
Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 min
b) DB Skull Crushers – 4×12