Strength
Back Squat – Work up to 90%, 1×20 @ 75-76%
—Use a little heavier than last Friday
Conditioni
4 Rounds For Time
12 DB Snatches (alternating) 80/50#
12 DB Goblet Squats 80/50#
12 DB Front Rack Lunges 80/50#
400m Run
Midline (Day 14)
8×30 sec weighted plank (155/90#)
—heavier than last week. Rest 90 sec
WOD Notes: TD = 12-17 minutes. You need only 1 DB for the entire WOD. Try to go right from the goblet squats to the lunges without putting the DB down.
