Strength
a) Bench Press – 6×3 @ 80-85% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together
Conditioning
20 Min AMRAP
50/40 Cal Row
50 Burpees
50/40 Cal Ski
WOD Notes: TD = 1-2 Rds. Record total reps. Larger classes may have some athletes start with the ski erg work their way backwards. This WOD is Aerobic. The goal is to be able to move the entire time while maintaining a pace & keep a steady heart rate. The last 90-120 seconds is where you should be able to change gears and pick it up at the end!
Assistance
Snatch Grip RDL – 4×8 @ 110% of Snatch
