Strength
Bench Press – Work up to a quick heavy single, then 5×5 @ 80-85%
Conditioning
12 Min AMRAP
3 Burpees
3 DB Snatches (alternating) 70/45#
6 Burpees
6 DB Snatches (alternating) 70/45#
9 Burpees
9 DB Snatches (alternating) 70/45#
12 Burpees
12 DB Snatches (alternating) 70/45#
***Keep climbing ladder for the remainder of the 12 minutes
Midline (Day 28)
Hollow Rock – 3 sets ME
—rest 2 minutes between
WOD Notes: TD = 90-150 reps. Score = total reps. If you get through round of 15’s that is 90 reps. Snatch weight should be light to where you can move constantly through the WOD (muscle snatch majority of reps).
