Strength
Bench Press – 15 min to work up to a new max
Conditioning
25 Min AMRAP
100 Double Unders
30 T2B
50/40 Cal Bike (30/20 Assault)
30 Power Snatches 95/65#
WOD Notes: TD = 3-4 rd. DU scale = 200 singles or 50 DU (shouldn’t take more than 2 min). T2B scale = 30 knee above hips, 30 Hollow rocks or 15 cal ski. PS should feel super light to where you can do sets of 5 touch n go easily.
Assistance
a) Deadlift – 8×2 @ 85% (you may drop in between reps)
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off
