Strength
a) Front Rack Lunges (reverse) – 5×10 (Build to at least 2 heavy sets of 10!)
b) Strict Pull-ups – 5×10 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. You may also use a pulley for the strict pull-up.
Conditioning
100/80 Cal Bike For Time
***Every minute, starting at 0:00 do 3 Power Snatches 165/110# (75%)
WOD Notes: Goal is to have at least 40 Sec to bike each round & accumulate 15/10 cals each minute, so that you finish in 9-13 minutes. They should be quick singles, but not feel super light since it’s only 3 reps each minute. Try to transition quickly to the bike each round!
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets