Strength
a) Front Rack Lunges (3-4″ Deficit) – 5×8 (4 each leg – build to a heavy set of 8)
b) Pull-ups (neutral grip) – 5×8 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Try to use the same weight as last wk (stand on 45# plate).
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
6 (8 DB Hang Snatches 45/30# + 10 Box Jump Overs 24/20″)
WOD Notes: Goal is 3+ rds. You will alternate back & forth for 10/8-9 cal sprints on the ski erg. Partner A will work on the Hang DB Snatches while Partner B does 10 BJO. You will switch and do 3 rounds each of both movements. DB Hang snatches (2 DB’s) should be a little lighter than normal.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Face Pulls (pulley) – 4×12 (pause each rep)