Strength
Deadlift – Work up to a heavy single (95%+)
—Go for a PR if you feel strong
Conditioning
3 Rounds (interval style)
100 Double Unders
20 DB Snatches (alternating) 80/55#
30/23 Cal Ski
—Rest 2 minutes between rounds
WOD Notes: Goal is sub 4 min rounds. Score = total time minus 4 min. DB Snatches should feel a little heavier than normal. Sprint the ski at the end! DU sub = 50-75 DU, 200 ft versa or 150 singles.
Assistance
a) Hollow Hold – Tabata 10 Rounds
b) DB Lateral/Front/Rear Raises – 4×10 (each)