Strength
a) Deadlift – Quick single @ 85%, then 3×12 @ 65-67%
b) DB Bench Press – 5×12 (heavy for 12)
—Superset a/b every 3 minutes
Conditioning
12 Min AMRAP
12 DB Hang Snatches (6R + 6L) 70/45#
12 Burpee to Target
12 T2B
WOD Notes: Goal is 5+ rds. Think of the DB hang Snatches as a one arm KB swing. Try to pick a bar above your height for burpees (doesn’t have to be exact). T2B = toe through ring or 12 Leg raises against rig.
Assistance
a) DB Skull Crushers – 4×12
b) Hollow Rocks – 10 sets: 30 on / 30 off
