Strength
a) Jerk (Rack) – 5×3 @ 80%+
b) GHR Raises (GHD) or Hamstring Sliders – 4×10
—Superset a/b every 3 minutes. You can just work the eccentric part of GHR, if you can’t do the concentric part.
Conditioning
12 RFT w/ Partner (interval style)
8 Front Squat (m: 135/155/175#) (f: 95/105/115#)
8 Push Press (same as FS)
16/14 Cal Ski
WOD Notes: Goal is under 2 minutes/rd. You will each do 6 rounds. Partner A will complete 1 round while partner B rests. Continue this pattern for 12 total rds. You will do a light weight for 2 rounds, a medium weight for 2 rounds & a heavy weight for the last 2 rds. SPRINT THE SKI!
Assistance
a) DB Lateral Raises + Front Raises – 3×10 each
b) GHD Sit-ups – 6×15 (weighted) w/ partner – One person works while other rests