Strength
a) Back Rack Lunges – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows– 5×10 each arm (heavy)
—Superset a/b every 3:30. FRL = 4R + 4L. You may alternate steps.
Conditioning – “20 Min Clock”
16 Rounds w/ Partner (interval)
5 Hang Power Cleans (increase every 2 Rd/person)
7 Box Jump Overs 24/20″ (RX+ = 30/24″)
9/8 Cal Ski
WOD Notes: If you finish under the 20 min Clock, you will accumulate max cals on the ski at the end w/ partner alternating 30 sec on / 30 sec off. HPC = M: 165/185/205/225#, F: 110/125/135/155#. Start @ 65% & increase 5% each rd. Each person will do 8 rounds (1 round on / 1 round off).
Assistance
a) GHD Sit-ups – 6×18 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15