Strength
Back Squat – 5×8 (start @ 70% & build to a heavy set of 8)
Conditioning
3 Rounds For Time
25 KB Swings 70/53#
20 T2B
500m Row
WOD Notes: TD = 11-16 Min. KB Swings/T2B should be done in 1-2 sets. If you can’t link t2b, scale back to 12-15 and do quick singles.
Assistance
a) 4-8 Strict C2B every Min for 10 Min
b) Weighted Plank – 10 Sets: 30 on / 30 off
