6/8/2021 – WOD

Strength
a) Deadlift (2 sec pause above knee) – 6×3 @ 77%+
b) DB Shoulder Press (Pause halfway on the way down) – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.

Conditioning
12 Min AMRAP Max Cal Ski Erg
***Starting at 0:00, every Min do 4 Power Cleans 185/125#

WOD Notes: PC weight should be around 65%. You should have around 40 sec each round to ski. Goal is to get 100/80 cals in 12 minutes. PC should be quick singles as well.

Assistance
a) Banded Hollow Rocks – 8 Rounds: 30 sec on / 30 sec off
b) DB Lateral/Front Raises – 4×12 each

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