Strength
a) Deadlift – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
b) BB Bench Press (normal grip) – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
—Superset a/b every 3 minutes.
Conditioning (2o min cap)
5 RFT
21/17 Cal Ski
15 DB Snatches (alternating) 60/40# (RX+ = 70/50#)
9 GI Janes
WOD Notes: Goal is 15-20 min. DB Snatches should feel relatively light to where you can do them unbroken & switching in the air. Choose a bar above your height for the GI Janes if you can do a strict pu.
Assistance
a) Reverse Flies – 4×15
b) Lateral + Front Raises – 4×12 (pause at the top for 2 sec each rep)