Strength
a) Farmers Carry – 5×45 Sec (Build to a heavy set! Use Straps.)
b) Dips (Bar/Ring) – 5×10 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).
Conditioning
3 RFT
30/24 Cal Ski
15 Power Snatches 115/75#
400m Run
WOD Notes: Goal is 13-17 minutes. PS = 55% of power snatch (should be light to where you can touch n go 5 reps at a time). 400m sub = 250ft versa climber.
Assistance
a) Banded Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15