Strength
a) Bench Press – 5×4 (1 1/4 reps), 1x ME @ 70% (10+ reps)
b) One Arm Farmers Carry – 3×50 Yards each arm (heaviest you’ve ever tried by 3rd set)
—Superset a/b round 1/3/5 every 3:30. Use straps for the FC. Walk around inside the gym for 30 sec each arm if it’s rainy outside.
Conditioning
1 Min AMRAP x 20 w/ Partner (interval)
ODD RD = 8 Hang Power Cleans 185/125#
EVEN RD = 50 Double Unders
Max Cal Ski Sprint
***Score = total calories
WOD Notes: Goal is to have 25-30 seconds to ski each round. The interval for each person is 1:00 on / 1:00 off for 10 rounds each. You will alternate between HPC & DU by round. HPC = 65% (challenging for 8 reps especially the last 2-3 rds). DU sub = 25 DU or 30 Sec of double under practice.
Assistance
a) Banded Hollow Rocks – 30 Sec on / 30 Sec off x 8 Sets
b) DB Lateral Raises – 4×12 (3 sec eccentric)