Strength
a) Good Mornings – 5×8 (build to a heavy set of 8)
b) Seated DB Shoulder Press – 5×8
—Superset a/b every 3:30. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back.
Conditioning
15 Min AMRAP Ladder
2 Power Clean 135/95#
2 T2B
4 Power Clean
4 T2B
6 Power Clean
6 T2B
***Starting at 0:00, Every 3 Min x 5 Sets: 20/15 Cal Ski. Climb the ladder for total reps in 15 minutes.
WOD Notes: Goal is to get to the round of 16/16. PC = 50% (should be really light to where you can do quick singles the whole time w/o much rest!). The ski should take no more than 1:15 each round. T2B sub = T2R, hanging knee raises, or V-ups.
Assistance
a) Hollow Rocks – 20 Sec on / 20 Sec off x 12
b) DB Lateral Raises – 4×15
KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs