Strength
Deadlift – 4×8 @ 65-70% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 65%.
Conditioning
2 Min AMRAP x 10 With a Partner
5 Hang Clean n Jerk 185/125 (60%)
10 T2B (RX+ = 15)
Max Cal Row
WOD Notes: TD = 150-250 cal (15-25/rd). You should have 60 sec+ each round on the rower. Each athlete will do 5 rounds of 2 min on / 2 min off. Score = total cals (do not reset monitors).
Assistance
a) DB Bench Press – 5×8 (5 sec count down each rep – slow eccentric)
b) Hollow Rocks – 10 sets: 30 on/30 off
—Rx+ = Banded Hollow Rocks
