Strength
a) Deadlift – 5×5 @ 72-77% (slightly heavier than last wk)
—Lower each rep under control. No touch n go
b) Seated DB Press (on bench) – 4×12
—same as last wk. Superset a/b
Conditioning
1 Min AMRAP x 18 Rounds (Teams of 3)
5 Hang Power Snatch 165/105# (75% of PS)
Max Cal Row
WOD Notes: TD = 10-20 cals/rd. Score = total cals for all (3) athletes. Each athlete will do 1 Min on / 2 Min off for 6 sets each. Focus on fast transitions for this WOD! You will only have 35-45 sec of rowing each round, so make sure you are sprinting!!
Assistance
Core: Banded Hollow Rocks – Tabata 10 Rounds