Strength
a) Deadlift – 10/8/6/4/2
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. Start @ 70% for 10 reps & increase each rd. No touch n go.
Conditioning – “15 Min Clock”
90 Sec AMRAP x 10 w/ Partner (interval)
6 Hang Squat Cleans (increase Rd 3 & 5)
12 T2B
Max Cal Ski (in the remaining 90 sec)
WOD Notes: Goal is to have 30-45 Sec to ski each round. Each athlete will do 5 rounds (90 sec on / 90 sec rest). HSC should be unbroken each round (60/65/70%). The last round should feel real difficult to go unbroken. T2B sub = T2R, hanging knee raises, or V-ups. Transitions must be FAST!
Assistance
a) GHD Sit-ups – 5 Min AMRAP
b) Face Pulls (pulley) – 4×12 (pause/squeeze each rep for 2-3 sec)