Strength
Bench Press – Quickly work up to a heavy single, then do 4×8 @ 75%
Conditioning
15 Min AMRAP
20 T2B
30 Wall Balls 30/20# to 10/9ft
40/30 Cal Row
WOD Notes: TD = 2-3 rd. T2B scale = 10-15 reps (if you can’t link) or 20 V-ups. WB should be done 2-3 sets at the most (should be doing 10 at a time minimum).
Assistance
a) Snatch Grip Pulls – 5×5 @ 115% of snatch
—Start from floor each rep. Contact + drive elbows up
b) Hollow Rocks – 10 Rounds: 30 sec on / 30 sec off
