Strength
Every 3:30 minutes x 5 sets
a) Front Rack Lunges – 8 reps (should feel like 8RM by last set)
b) Close Grip Pull-ups (supinated) – 8-10 reps
c) DB Shoulder Press – 6 reps (5 sec tempo eccentric)
—Lunges should be a little heavier than last week
Conditioning
20 Min AMRAP (with a partner)
20 Curtis P Complex 185/125#
40 Double Dutch Burpees
80/65 Cal Ski
WOD Notes: Curtis P = 1 Power Clean + 2 Front Lunges + 1 Push Press. Double Dutch burpees = 20 each. You may break up the work anyway you’d like on the ski, but alternate back & forth on the Barbell. Goal is 2 rds.
Assistance
Weighted Plank – 10 sets of 30 on / 30 off