Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×5 @ 70-75%
b) One Arm High Rows (Pulley) – 5×8 (each arm)
—Superset a/b every 3:30. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.
Conditioning
For Time
250m Sled Drag (125m forwards + 125m backwards) 100/70#
50 DB Hang Curls 50/35#
80/65 Cal Ski (RX+ = 100/80)
30 DB Hang Snatches 50/35#
250m Sled Drag (125m forwards + 125m backwards) 100/70#
WOD Notes: Goal is 17-21 minutes. You should be able to jog slow/walk fast on the sled drag (take 2:30-3 min max). DB hang curls/snatches (2 arms) should be done in sets of 10. DB work should take no more than 3 minutes. Ski should take no more than 6 minutes.
Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Tabata Hollow Rocks – 10 Rounds