Strength
a) Good Mornings – 2×10, 2×8, 1×6 (pause each rep for at least 1 sec)
b) Hamstring Work – GHR (4×12) or Sliders (4×15)
c) DB Lateral Raises – 4×12 (Pause + slow eccentric)
—Superset a/b/c every 4 Min. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back. Build to a heavy 10/8/6 for part (a).
Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
10 DB Bench Press (heavy)
15 Box Jump Overs 30/24″
Max Cal Ski
WOD Notes: Goal is to have 45-60 Sec to Ski each rd. Interval is 1:1 ratio (2 min on / 2 min rest x 5 sets each). Go heavy on the BP! You should almost be failing by the 10th rep especially sets 3-5! BJO should take no more than 45 sec, so use a height to where you don’t have to think about each jump.
Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 6 Sets
b) DB Reverse Flies – 4×15