Strength “18 Min Clock”
a) Back Squat – Work up to a Heavy Single, 1xME @ 70% (8+ reps)
b) DB Pull-over – 4×12
—Superset a/b as needed, but try to get pull-overs done early so you can focus on (a). Go for a PR if you feel good. 18 Min clock to get this work done.
Conditioning
5 RFT
12 DB 2 Arm Hang Snatches 55/40#
15 Box Jump Overs 24/20″
20/16 Cal Ski
WOD Notes: Goal is 14-18 minutes. Snatches should be unbroken each round. Use a lower box if necessary so that you can cycle through them quick.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) EZ Bar Bicep Curls – 5×10 (heavy)