Strength
a) Strict Press – Find a heavy Single, + 3×8-12
b) Strict Pull-ups – Max Weighted Pull-up or 1 Set Max Reps (BW), + 3×8-12
c) Max Height Seated Box Jump (use 12-15″ box)
—Superset a/b/c as needed. 20 Min to get everything done.
Conditioning “Valentines Day Partner WOD”
10 RFT w/ Partner – 20 Min Clock
20/16 Cal Ski
10 Power Snatches (increase every 2 rds)
***Max Cal Ski in remaining time
WOD Notes: Goal is 14-18 minutes. You will each ski once/round & do 5 snatches each. M = 135/145/155/165/175#. F = 93/98/103/108/113#. Partner A should do all 5 snatches in a row (especially on the lighter bars), so that partner B has rest coming off the ski.
Assistance
a) Glute Ham Raises/ GHD Hip Extensions/Hamstring Sliders: 5×8
b) Weighted Hollow Hold: 8 Sets: 30 sec on / 30 sec off