Strength
a) Back Squat – 5×8 (start @ 65% & build to a heavy 8)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 4 minutes.
Conditioning
6 RFT
15/13 Cal Ski
12 Box Jump Overs 24/20″
9 DB Hang Snatches 55/40#
WOD Notes: Goal is 12-16 minutes. The DB hang snatches are with (2) DB’s & should be unbroken & Challenging. Larger classes can do the WOD in reverse, so that everyone can have a chance to ski.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15