Strength
a) RDL – 10-8-6-4-2 (each set should be challenging)
b) Dips (ring/bar) – 5×8
—Superset a/b every 3 minutes. First rep starts from top of DL
Conditioning
For Time
42/35 Cal Ski
21 Hang Power Clean 155/105#
50 Double Unders
30/25 Cal Ski
15 Hang Power Clean 185/125#
100 Double Unders
18/15 Cal Ski
9 Hang Power Clean 215/145#
150 Double Unders
WOD Notes: Goal is 14-17 minutes. DU sub = 1/2 the amount, 75/125/175 singles, or 2x the feet on Versa. HPC = 55/65/75% by rd (should be done in 2-3 sets each round).
Assistance
a) DB Reverse Flies – 4×15
b) 30 Sec Russian Twists (heavy) + 30 Sec Flutter Kicks – 4 Sets