Strength
a) Hex Bar Deadlift – 5×8 @ 65-75% (build to a heavy 8)
b) DB Lateral Raises – 5×8 (pause + slow eccentric)
c) Power Snatch + Hang Squat Snatch – EMOM x 10 @ 65-75%
—Choose a+b or just c. Superset a/b every 3:30. If mobility is limited, just power both reps. Stay light & work on technique unless you feel good & want to go heavy.
Conditioning
18 Min AMRAP w/ Partner
150m Backwards Sled Drag 135/95#
6x72ft Seal Walks (partner hangs from pull-up bar)
80/60 Cal Ski
WOD Notes: Goal is 2+ rds. Sled should be somewhat light to where you can jog with it or at least walk/run. It shouldn’t be a walk the entire time!! Partner A will hang from a pull-up bar while Partner B seal walks (w/ sliders) 6 mats down & 6 mats back. You will do 3 sets each of the seal walk & hang. Seal Walk sub = 20 shoulder taps.
Assistance
a) Trunk Rotations (pulley) – 3×12 each side
b) DB Reverse Flies – 4×15