Strength
Bench Press (tempo) – 5×3 (heavy)
—3 sec count down, 2 sec pause at bottom, explode up. Should be between 75-80%
Conditioning
6 Rounds
6 DB Snatch (alternating) 100/70lb
12 Burpees
300m Row
—Rest 1 min between rounds
WOD Notes: Each round should be 90%+ effort, since you have rest each round. Do not save your energy for the last round. DB Snatch weight should be heavier than normal, but you should still be able to move consistently without failing any reps. You will partner up with another person and stagger about 90 seconds. Subtract 5 minutes at the end.
Schedule This Week
Mon & Tues – Normal Schedule
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule
