Strength
a) Deadlift (barbell) – 5×5 @ 75%+ or work up to a heavy single if you haven’t tested in a long time
b) 6 (DB Lateral Raise + DB Front Raise) x 4 Sets
—Superset a/b every 3:30
Conditioning – “20 Min Cap”
For Time w/ Partner
30 Power Snatches 135/95#
300 Double Unders
2000m Cal Ski
300 Double Unders
30 Power Snatches 165/110#
WOD Notes: Goal is to finish under the 20 minutes. PS should be light the first round (65%) & (70-75%) at the end. You can either do quick singles or touch n go a few at a time the first barbell. DU sub = 200 singles each or 75 DU. You will switch every 200m on the ski, so each person does 5x200m. You will ski 600m for warm-up, so you will get credit for 1600m.
Assistance
a) L-Sit/Tuck (pegboard) – 40 sec on / 80 sec off x 6 sets
b) DB Incline Bench Press – 4×10 (control eccentric)