Strength
Snatch – 1 every min x 15 sets
—Start light @ 60% & work your way up to a heavy single. Take extra rest if needed.
Conditioning
18 Min AMRAP (w/ partner)
20 Front Rack Lunges 185/125# (RX+ = 205/135#)
40 T2B
60/50 Cal Ski
WOD Notes: Goal is 3 rounds. Lunges should feel heavy to where you do 6/4 each person. T2B sub = toe through rings or v-ups. If you can do a few T2B make sure to finish the remainder of reps with v-ups or sit-ups. Switch every 10 cals on the ski (they should be sprints).
Assistance
a) DB Bicep Curls – 4×10
b) DB Skull Crushers – 4×10
—Should be challenging for 10 reps. Control the eccentric part.