Strength
Back Squat – 7×3 @ 75-90%
—Start @ 75% & work up to 90% by the last set
Conditioning
5 Rounds For Time (18 min cap)
1 Round of “DT” 155/105#
20 Wall Balls 20/14# To 10ft
WOD Notes: TD = 10-16 min. DT = 12 DL + 9 HPC + 6 PJ. You should be able to move through 1 rd of DT in less than 2 min every round. DL will feel real light. HPC should be broken up once & jerks should be unbroken.
Assistance Work (Day 28)
a) Barbell Bent Over Rows – 3×12 (same weight as last wk)
b) Hollow Rocks – 10 sets: 30 on / 30 off
