Strength
a) Deadlift (mid grip) – 5×5 @ 70-75% (no touch n go).
b) DB Lateral Raises – 5×10
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. It’s going to feel a little harder than normal so stay a little lighter.
Conditioning
Buy In: 150 Double Unders
5 Rounds
20/16 Cal Ski
6 Dball/Bag Over Shoulder 125/90# (RX+ = 150/115#)
Buy Out: 150 Double Unders
WOD Notes: Goal is 14-18 minutes. DU sub = 75 DU, 250 singles, or 300ft versa. You may also try to practice DU for 2.5 minutes.
Assistance
a) GHD Sit-ups – 5×25 (rest 45 Sec between)
b) DB Front Raises – 4×12 (pause each rep)
c) GHR – 4×15 (advanced = weighted)