Strength
a) Split Jerk – 5×4 (Pause on dip/catch last rep) @ 75%+ (heavier than last wk)
b) DB Bicep Curls (alt) – 4×10 (both arms at same time)
—Superset a/b every 3 minutes
Conditioning
For Time
30 Muscle Snatch 95/65#
30 Box Jump Overs 24/20″
40/32 Cal Ski
—Rest 1 min
20 Power Snatch 115/75#
20 Box Jump Overs 30/24″
30/23 Cal Ski
—Rest 1 min
10 Power Snatch 165/105#
10 Box Jump Overs 36/30″
20/16 Cal Ski
WOD Notes: Score = total time minus 2 min of rest. Goal is 15-19 minutes. You should be able to touch n go the majority of reps for the first 2 barbells and do quick singles on the 3rd round. Notice the height of box increases each round as weight goes up. Take your time on box jump overs and make sure you’re pulling your feet up!
Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) Cable Lat Pulldowns w/ pulley – 5×12 (heavy)