Strength
a) Back Squat – 5×4 (3 sec tempo + 1 sec pause) @ 77-80%
b) Ring Rows – 5×10 (pause at the top of each rep)
—Superset a/b every 3 min
Conditioning
12 Min AMRAP
10/8 Cal Ski
8 DB Snatches (alternating) 70/50#
6 Box Jump Overs 30/24″
WOD Notes: Goal is 7+ rds. You should be able to move the entire time during this WOD. Try to transition quick from one movement to the next! DB snatches should moderately heavy, but should be able to switch mid air & go unbroken each rd. No step-ups allowed, so choose a low box to jump on if necessary!
Assistance
a) Landmine BB Rotation Twists – 4×12-16 Reps
b) Seated DB Bicep Curls – 4×12