Strength
a) Back Squat – 1×10 @ 70% + 3×5 @ 80% + 2×3 @ 85%+
b) DB Bench Press – 5×8-10 Reps (heavy)
Conditioning
15 Min AMRAP
10 Power Snatches 95/65#
10 C2B Pull-ups
10 Bar Facing Burpees
12/9 Cal Assault Bike
WOD Notes: This is a Coaches WOD! Please put your guesses in on my desk! Power Snatch weight should feel super light to where you can touch n go most of them. RX+ = 115/75#.
Assistance
25 GHD Sit-ups + 30 Sec Hold – 4 sets
