Strength
Back Squat (5 sec tempo down) – Work up to a quick single (95%), then do 1xME @ 70% (10-15 reps)
Conditioning
12 Min AMRAP Ladder
3 DB Deadlifts 100/70#’s
3 Push Press (barbell) 135/95#
15 Double Unders
6 DB Deadlifts 100/70#’s
6 Push Press 135/95#
30 Double Unders
9 DB Deadlifts 100/70#’s
9 Push Press 135/95#
45 Double Unders
12 DB Deadlifts 100/70#’s
12 Push Press 135/95#
60 Double Unders
*** Continue with this pattern until the 12 min is up. Score = total reps.
WOD Notes: For the DB DL, both heads must touch the floor (should feel somewhat heavy to where you have to break them up after rd 9. I want you to focus on really lowering your hips down (squat) & think of it like a trap bar DL. You may also use KB, but keep in the mind the deficit won’t be as much as the DB’s. Please DO NOT Drop the DB from the top of the DL. PP should be unbroken through the round of 12. Use about 50% of PP max. DU scale = 2x amount of DU.
