Strength
Back Squat – 6×3 @ 85-90%
—Work up to heavy 3 rep by set 3
Conditioning
3 Rounds (interval style)
20 DB Snatches (alternating) 80/50#
30 Burpees
40/35 Cal Row
—Rest 3 minutes between rounds
WOD Notes: TD = Each round should be between 4-7 minutes & should be 100% effort, since there is rest between rounds. Girls will row 35 cals / guys 40 cals.
Pull-up Challenge – Day 19
4×10 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)