Strength
Bench Press – 4×8 @ 80%
—Use same weight as last week
Conditioning
6 Rounds For Time
5 Power Snatches 155/105#
10 Burpee Box Jumps 24/20″
15 T2B
WOD Notes: TD = 11-17 min. PS = 68-70% of 1RM PS (should be quick singles the whole WOD). T2B scale = 20 knee above hips, 30 Hollow Rocks, or 8 cal ski.
Assistance Work (Day 15)
Romanian Deadlifts – 2×4 @ 70%, 1×6 @ 67%, 1×8 @ 65% + 1 rep where you hold bottom of DL for 15 sec @ 60%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.
