Strength
a) Shoulder Press – 5×3 @ 85%+ + 1×8-12 Reps @ 70%
b) 15-20 Sec Hollow Rock + 15-20 sec Hollow Hold – 5 Sets
—Superset a/b every 2:30 minutes
Conditioning
For Time
30 DB Snatches (2 arm) 50/35#
45/37 Cal Ski
60 Box Jump Overs 24/20″
45/37 Cal Ski
30 DB Snatches (2 arm) 50/35#
WOD Notes: Goal is 13-16 min. You should be able to do at least 5-8 reps in a row on the 2 arm db snatches. You don’t have to stand up on the box jump overs. Please try to avoid stepping & use a lower box to jump.
Assistance
a) Lateral Raises – 4×12
b) GHD Back Extensions – 4×10 (weight behind head)