Strength
a) Deadlift – 4×7 @ 67-72% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 67%.
b) Seated (on bench) One Arm DB Press – 4×8 (each arm)
—Superset a/b together
Conditioning
15 Min AMRAP
15/11 Cal Ski
7 Strict Pull-ups
6 DB Complex (1 cnj + 1 snatch – alt each arm) 70/45#
WOD Notes: TD = 5-6 rd. PU scale = less reps (4-6) or banded pu (no kipping). You may use any grip, just make sure you start from a hang. 1 DB complex = 1 cnj + 1 snatch. Do 1 complex with your left arm then switch to the right arm. You will do (3) with each arm. Heats will stagger 1 Min.
Assistance
Banded Hollow Rocks – 8 sets: 30 sec on / 30 sec off
