Strength
Every 3 Min x 5 Sets
a) RDL – 5 reps @ 70-75%
b) One Arm High Pulls – 8 reps (each arm)
Conditioning
15 Min Running Clock – 3 Rounds
25 Lateral Burpees Over Bar
25/20 Cal Ski
***Max Power Snatches in remaining time. Add weight every 10 reps. RX start weight is 135/95#.
WOD Notes: You must stand up tall on your burpees before jumping over. You should have at least 3 min on the snatches at the end. Start weight should feel light to where you can do quick singles without thinking about setting up too much. Guys should increase 20# total every 10 reps & girls 10#.
Assistance
a) Bicep Curls (barbell) – 4×12
b) L-Sit/Tuck (pegboard) – Accumulate 4 min