Strength
Deadlift – 5×1 @ 82-85%, 5×1 @ 85-90%
—First 5 reps are every min. 2nd 5 reps are every 90 sec. There is nothing to superset with deadlifts, so focus on pulling hard, but maintain form!
Conditioning
2 Min AMRAP x 10 (with a partner)
10 DB Bench Press (heavy)
14 Hang DB Snatches 70/45# (RX+ = 80/55#)
Max Cal Ski
—Rest 2 minutes
WOD Notes: Goal is to have about a minute each round to ski. Score = max cals. Don’t reset monitors in between rounds. If you have to share a ski erg with someone else, we will wipe down the handles in between rounds. The work to rest ratio is 2:2. Sprint the ski erg as much as possible, since you have built in rest! Each partner does 5 rounds. Switch arms after 7 reps.
Assistance
a) DB Reverse Flies (incline bench) – 4×15 (light)
b) Banded Adduction – 4×15 each leg
—attach band to rig and anchor around the bottom part of calf. Pause each rep. Use a light/medium band
