Strength
a) Alternating 1 arm DB Bench Press – 4×8 each
—Keep non-working arm extended
b) Ring Rows (feet elevated) 4×8
Conditioning
4 min AMRAP
1 DBall squat clean (100/80)
5 Burpees over ball
2 DBall squat clean
5 Burpees over ball
3 DBall squat clean etc.
—rest 3 min
4 min AMRAP
1 DBall squat clean
5 Burpees over ball etc.
WOD Notes: This is a Coaches WOD! Guesses go in the cup on my desk. You should be able to get into the 5-6 rd of Dball squat cleans.
Assistance
GHD Sit-ups or Abmat – Tabata 10 rounds
