Strength
Snatch – 1 EMOM x 12
—Start @ 65% & build to a heavy single. You should be squatting if you have the OH mobility
Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
8 Front Rack Lunges (increase after round 6)
10 Box Jump Overs 24/20″
***Max Cal Ski
WOD Notes: Goal is to have 30-45 Sec to Ski. SPRINT the ski!! You will each do 6 rounds (9 min of work). 1:30 on / 1:30 off. Lunge weight: M = 155/185#, F = 105/125#. Lunges should be challenging on the 2nd barbell. Make sure transitions are fast and get on the ski quick!
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 60 Sec between)
b) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets