Strength
a) Snatch – Hang + Floor x 8 Sets
—1 Set every 90 Seconds. Start @ 60% & build to a heavy set.
b) 1 High Box Jump in between sets
—Superset a/b in each 1:30 window. Work up to a high box Jump towards the end.
Conditioning
5 Rounds
10 Back Rack Box Step-ups 135/95# (20″)
4 Wall Walks (RX+ = 5)
20/16 Cal Ski
—Rest 1 minute between rounds
WOD Notes: Goal is to avg 2-2:30 round. You may hold a DB for the step-ups if necessary or hold BB in the front rack. WW sub = 8 shoulder taps/WW (advanced = elevate feet in pike). SPRINT the ski! Try to have a box that is at or just below parallel & focus on driving off foot that’s on the box. You must do 5 in a row with the left & 5 in a row with the right w/o bringing foot off box.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 60 Sec between)
b) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets