Strength
a) Deadlift – Work up to a heavy single (Go for PR if you feel strong)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b
Conditioning
10 Rounds For Time
3 Dball Over Shoulder 150/100#
6 Push Jerk 155/105#
13/9 Cal Bike (7/5 assault)
WOD Notes: TD = 11-17 min. Quick transitions are important on this WOD! Dball should feel heavy since it’s only 3 reps. PJ = 50% of PJ (unbroken every rd easily). Try to get a 10 sec sprint on the bike each round so the cals come off quick!
Assistance
a) Hollow Rocks – 10 Sets: 30 sec on 30 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 100/60# (heavier than last wk)
