Strength
a) Deadlift – 7×3 @ 65-85% (slightly heavier than last wk)
—Lower each rep under control. No touch n go
b) DB Bench Press – 4×12 (heavy)
—Superset a/b
Conditioning
2 Min AMRAP x 10 Rounds (with a partner)
1 Round Dumbbell “DT” 60/40#
Max Cal Bike
WOD Notes: TD = 15-30 cals/rd. Score = total cals. Each athlete will do 2 min on / 2 min off for 5 sets each. Please DO NOT drop the DB from Overhead!! You will use (2) DB for this WOD. The goal is to pick a DB weight that you can do unbroken each round. One head of the DB only has to touch the floor. “DT” = 12 DL + 9 HPC + 6 Jerk.
Assistance
a) Hollow Rocks – Accumulate 5 minutes (RX+ = banded)
b) Grip: Hang from Pull-Up Bar for as long as possible x 3 sets
—RX+ = 70/45# DB between legs. (heavier than last wk)
