Strength
Push Jerk – 5×3 @ 80-85%
Conditioning
4 Rounds For Time
12 DB Snatches (alternating) 80/50#
20 Burpees
75 Double Unders
WOD Notes: TD = 9-15 min. DB snatches should be a little heavier than normal. DU scale = 35/rd or 125 singles.
Assistance
a) Romanian Deadlifts (RDL) – 5×5 @ 75% + 1×20 @ 55-60%
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) Strict HSPU – 4×8 (Advanced: 6″ Deficit) or DB Shoulder Presses – 4×12 (same weight as last wk)
c) Hollow Hold – 5 sets: 1 min / 1 min off
