Strength
a) Shoulder Press or Push Press – Work up to a heavy single
b) 3 Sets Max Reps (8-12) of Shoulder Press or Push Press @ 75%
—15 Min Clock to get this all done. Choose one. You may mix if you want.
Conditioning
12 Min AMRAP
15/12 Cal Ski
12 DB Hang Cleans 50/35#
12 C2B Pull-ups (RX+ = 6-8 Bar MU)
12 DB Hang Snatches 40/30#
WOD Notes: Goal is 4 rds. This WOD is mainly going to hit your upper body since most of the WOD’s this week hit the lower body. DB weight should be fairly light to where you can do the 12 reps unbroken. You will use 2 DB’s for both cleans/snatches. C2B sub = chin over bar or banded pu (no scaling reps).
Assistance
a) Strict Pull-ups – 5×5 (weighted = advanced)
b) DB Reverse Flies – 4×12 (control eccentric part)