Strength
a) Push Press – 5×5 @ 75%+
b) Strict Pull-ups (wide-grip) – 5×8
—Superset a/b every 3 minutes
Conditioning
15 Min AMRAP
12 T2B
14 DB Snatches (alternating) 60/40# (RX+ = 70/50#)
16/14 Cal Ski
WOD Notes: Goal is 6+ rds. T2B sub = T2R, weighted SU/LR, or knee ups. You should be able to go unbroken on the DB Snatches each rd.
Assistance
a) Barbell Bicep Curls – 4×10
b) Tricep Pushdowns (pulley) – 4×10
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area.