Strength
Back Squat (pause – hold bottom for 1 sec) – 5×5
—Start @ 70% & work up to a heavy 5 rep
Conditioning
For Time
20 DB Snatches (alternating) 80/50#
40 Cal Row
60 Pistols
40 Cal Row
20 DB Snatches (alternating) 80/50#
Midline
4×45 sec (weighted Plank – heavy)
WOD Notes: TD = 9-14 minutes. DB Snatch is fairly light to where you can get through 20 reps within 90 sec the 1st rd. Scaling for pistols are walking lunges. 
Rage Sunday Track Crew!
