Strength
a) Clean – 5×3 @ 80%+
b) DB Bench Press – 5×10
—Superset a/b every 3 minutes. Try to squat one of the cleans.
Conditioning
15 Min AMRAP
15/12 Cal Ski
12 T2B (RX+ = 15)
15 Russian KB Swings 88/70#
WOD Notes: Goal is 5+ rds. Swings should be heavy & unbroken! Focus on hinging & using hips (don’t squat your swings).
Assistance
a) GHD Sit-ups – 10×10 (rest 30 sec between)
b) DB Reverse Flies – 4×15