Strength
a) 3 Front Squats + 4 Back Squats – 5 Sets @ 77-80% of FS
b) DB Pull-over – 4×12 (same weight as last wk)
—Superset a/b every 3 min. After 3 FS, rack it & immediately go into your 4 BS.
Conditioning
13 Min AMRAP Ladder
4/3 Cal Ski
2 Power Snatches 135/95# (RX+ = 155/105#)
8/6 Cal Ski
4 Power Snatches
12/9 Cal Ski
6 Power Snatches
*40 Double Unders after each round. Continue the pattern until 12 min is up. Girls cals go 3/6/9/13/17/21/25…
WOD Notes: Goal is to get into the 6th rd (24/21 ski/12 PS/40 DU) & possibly finish it. PS = 65% of PS (should be quick singles the whole time & not feel too heavy). DU sub = 20 DU, 60 Singles, or 80ft Versa each rd.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Strict Pull-ups: 5×7 (use band if necessary & make it difficult for 7 reps)