Strength
a) Hang Snatch + Full Snatch – 1 Set Every 1:15 x 10 Sets
b) Barbell Hip Thrusts – 5×10 (1 sec pause at the top & max pause after rep 10)
c) Seated Single Arm Rows (Pulley) – 5×10 (each arm – pause each rep)
—Choose (a) or (b) & (c). Superset (b) & (c) every 3:30. Start @ 65% & build to a heavy set for part (a).
Conditioning
10 RFT w/ Partner (interval)
10 Back Rack Step-ups 135/95# (20″ Box)
12 T2B (RX+ = 15)
18/15 Cal Ski Sprint
WOD Notes: Goal is to finish each round in under 2 minutes. Partner A will do the entire round, while Partner B rests. Alternate for 10 rounds. This means you must SPRINT the ski or else you are going to be sitting around bored out of your mind during your “rest”. T2B sub = T2R, hanging knee raises, or v-ups. Try to not push off the back foot on your step-ups. You will do all 5 reps with one leg on the box before switching.
Assistance
a) L-Sit/Tuck (paralletes) – 8×30 Sec (rest 60 Sec between)
b) Cable Reverse Flies – 4×15