Strength
a) Bench Press – 5×5 @ 82.5% (week 2)
b) DB Bent-over Reverse Flies – 4×15
Conditioning
8 Min AMRAP
21/17 Cal Ski
12 Power Snatches 135/95# (60% of PS)
—rest 2 min then
3 Min AMRAP of Max Double Unders
WOD Notes: Score = total reps + total DU. Goal is 3+ Rounds. PS should be fast singles or touch n go 2-3 reps at a time.
Assistance
Hollow Rocks – 5 sets of 1 min on / 1 min off