Strength
a) Back Squat – 6×6 @ 65-70%
b) One Arm High Pulls – 4×10
—Supeset a/b every 3 minutes.
Conditioning
5 Rounds For Time
10 DB Snatches (alternating) 70/45#
15 Burpees
WOD Notes: TD = 8-13 min. This is supposed to be a quick WOD to where you can maintain same pace each round and be sub 2 min/round. DB Snatches should be touch n go if you feel comfortable switching midair. You should be able to muscle snatch all of them, but avoid overextending hips too much. Burpees are open standard.
Assistance
a) Supinated Grip Pull-ups – 5RM (weighted) + 5×10 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 5 sets: 60 sec on / 60 sec off
