Strength
Every 2:30 x 5 Sets
a) Clean (full) – 5 Reps @ 70% (stay light)
b) DB Shoulder Press – 8 Reps (3 sec eccentric)
—Each set should take roughly 1:30, so you get 1 min of rest
Conditioning
10 Min AMRAP Ladder
1 Dball Over Shoulder 125/80#
2 Cal Ski
2 Dball Over Shoulder
4/3 Cal Ski
3 Dball Over Shoulder
6/5 Cal Ski
4 Dball Over Shoulder
8/7 Cal Ski
*Follow Pattern until 10 Minutes is up
WOD Notes: Goal is to get into round of 7+. Dball should feel relatively light, but not a paper weight. Focus on squeezing butt on extension & don’t over arch back as ball is going over shoulder!