Strength
a) Front Squat – 5×4 (4 sec down + 1 sec pause) @ 75-80%
b) One Arm Shoulder Presses – 5×8 (each arm)
—superset a/b
Conditioning (12 min cap)
100 Wall Balls For Time 20/14# to 10/9ft
*Top of every min do 5 Heavy DB Snatches (100/60#)
WOD Notes: This is a Coaches WOD! Please put in your guesses on my desk! The WOD starts with the DB snatches. Try to go heavier than normal. You should try to approach this as an EMOM of 5 snatches + 15 WB.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off
