Strength
a) Push Press – 6×2 @ 85%+, + 1 Set of Max Reps @ 75% (8-12 reps)
b) Weighted Sit-ups (weight behind head) – 5×20
—Superset a/b every 2:30
Conditioning
For Time
15 Power Snatches 135/95#
25 Overhead Squats 135/95#
75/60 Cal Ski
25 Overhead Squats 135/95#
15 Power Snatches 135/95#
WOD Notes: Goal is 10-14 minutes. PS should take between 60-75 sec the first round. OHS should be done in 2-3 sets max. If OH mobility is lacking you may do front squats. Ski should take 4-5 minutes.
Assistance
a) Barbell Bicep Curls – 5×10
b) Barbell Skull Crushers – 5×10