Strength
a) Halting Snatch + Full Snatch + 1 OHS (1 Sec pause) – 1 Set Every 90 Sec x 8 Sets
b) Hex Bar DL – 5×5 @ 75-80%
c) Lateral Raises – 5×10
—Choose either (a) or (b) & (c). Build to a heavy set for part (a). If you don’t have mobility for OHS, just squat as deep as you can.
Conditioning
1 Min AMRAP x 16 w/ Partner
5 Power Snatches (touch n go) 135/95# (RX+ = 155/105#)
Max Cal Ski (sprint)
WOD Notes: Score = total cals. You should have at least 40 Sec to ski each round. You don’t have to touch n go if you don’t want to, but it’s preferred so you have more time to ski. PS = 65-70%. Each person will do 8 rounds of 1 min on / 1 min off.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 4×12 (heavy)