Strength – “Your choice: a+b or just c”
a) Front Rack Lunges – 5×10 (build to a heavy set of 10)
b) DB Bent-over Rows – 5×10 (each arm – control eccentric) – HEAVY!
—Superset a/b every 3:30
c) Snatch – 1 EMOM x 12 Sets
—Start @ 65% & build to a heavy single at the end
Conditioning
12 Min AMRAP Ladder
3 Cal Ski
3 Goblet Squats 100/70#
6 Cal Ski
6 Goblet Squats 100/70#
9 Cal Ski
9 Goblet Squats 100/70#
***8 C2B Pull-ups after every rd
WOD Notes: The pattern of the WOD is: 3/3/8, 6/6/8….etc. Goal is to get to the round of 21. Women’s Cals = 3/6/8/10/12/14/16/19. You will hold (1) DB vertically up by your chest for the goblet squats. Try to do most of the rounds unbroken, but should feel challenging when you get to round 15.
Assistance
a) L-Sit/Tuck – 8×30 Sec x 8 Sets
b) DB Reverse Flies – 4×15 (on incline bench)