Strength
a) Deadlift – 20 Min To Find a Heavy Single (90%+) or 5×6 @ 75-80%
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b as needed.
Conditioning
1:00 AMRAP x 20 w/ Partner (interval)
ODD RD = 6 Hang Power Cleans 185/125#
EVEN RD = 8 Front Rack Lunges 185/125#
***Max Cal Ski after each round
WOD Notes: Score = total cals between you and your partner. You will do 5 rounds each of the HPC & Lunges. Try to use the same weight unless one movement is significantly stronger than the other.
Assistance
a) L-Sit/Tuck (parallettes) – 5×18 tap overs (KB)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)