Strength
a) Push Jerk – 18 min to work up to a heavy single
b) GHR – 4×10 or Hamstring Sliders 4×12 (banded)
—Superset a/b as needed.
Conditioning
20 Min AMRAP w/ Partner (interval style)
30 Double Unders
5 Power Cleans @ 70%
10/8 Cal Ski
WOD Notes: Goal is 14+ rounds (7 each). Partner A will do one full round while Partner B rests. Switch & continue pattern. Goal is to be sub 1:30/Rd. DU sub = 45 singles, 30 JJ’s, 60ft versa, or 20 Plate straddle jumps. PC should quick singles. RX would be 205/135#. SPRINT the ski!
Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) DB Z-Press – 5×8 (heavy)