Strength
Snatch – 5×3 @ 75-80%
—One Set every 90 sec. Squat if you have the mobility
Conditioning
16 Min AMRAP Cal Ski w/ Partner
Min 0-4: 30 Power Snatches 135/95# (ski remaining time)
Min 4-8: 50 T2B (ski remaining time) RX+ = 60
Min 8-12: 60 OHS 135/95# (ski remaining time)
Min 12-16: Run 400m (ski remaining time)
WOD Notes: The goal is to have about 2 minutes to ski w/ your partner each 4 minute window. Score = total cals on ski erg. You must keep ski erg active by hitting a button when doing the other work, so that it doesn’t reset! PS should be done in sets of 3-5 reps touch n go. T2B sub = T2R, knee raises, or weighted sit-ups. OHS sub = FS if OH mobility is limited. The only thing where you’re working at the same time is the run. One person may run ahead on the 400m and start the ski erg right away when they get back. RX+ = 155/105#
Assistance
a) DB Bicep Curls – 4×12
b) DB Close-Grip Bench Press – 4×10