Strength
Every 3 Min x 5 Sets
a) 1 Snatch Pull + 2 Snatches – @ 70-75%
b) Strict Pull-ups: 7-9 Reps
—Do only 5 sets of the Pull-ups. Pull the bar as high as possible for snatch pull. Contact hips then drive elbows high/back.
Conditioning
6 RFT (Interval Style)
8 Front Rack Lunges (increase every 2 rds)
10 DB Hang Curls 60/40#’s
15/12 Cal Ski
—Rest 1 minute between rounds. Score = total time minus 5 min.
WOD Notes: RX Lunge weight = 165/185/205# for men & 115/125/135# for women. Weight should feel light, medium, & heavy every 2 rds but all 6 rds unbroken. You should be under 2 minutes each rd. Try to ski at 95%+ effort (fast, but not quite 100% all out).
