Strength
Every 3 Min x 5 Sets
a) RDL – 7 Reps @ 65-70% (little heavier than last wk)
b) DB Shoulder Press – 8 Reps
Conditioning
2 Min AMRAP x 10 (with a partner)
5 Power Clean @ 75%+ (increase each rd)
10 C2B Pull-ups (RX+ = 5-6 Bar MU)
Max Cal Ski
WOD Notes: Score = total cals. You should have 45-60 sec each round on the ski erg. C2B sub = chin over bar or banded strict pu. You need to get these done in 30 sec or less!
Assistance
Hollow Rocks – 6 sets: 45 sec on / 45 sec off
