Strength
a) Deadlift – 6×3 @ 80-85% (no touch no go & lower under control)
—use a little heavier than last week
b) DB Bench Press – 5×8 (heavier than last wk)
Conditioning
90 Sec AMRAP x 12 Rounds (with a partner)
10 DB Snatches (alternating) 80/50#
Max Cal Row
WOD Notes: TD = 180-250 cals. The work to rest ratio = 1:30/1:30. Partner A will do 10 DB snatches, then row for max cals. You should be getting about 60 sec on the rower each round. Partner B will start at the 90 sec mark. You will continue this pattern for 12 rounds total (6 each). You should be giving 95%+ effort each round! DB should be a little heavier than normal.
Assistance
Hollow Rocks – 20 sec on / 10 sec off for as many rounds as possible
Reminder: The gymnastics clinic is this Sunday from 11:30am-12:30pm!
