Strength
a) Bench Press – 5×5 @ 80% (wk 1)
b) DB Reverse Flies (bent-over) – 4×15
Conditioning
3 Min AMRAP x 4 rounds
8 Power Cleans @ 75%
16 T2B
Max Burpees to Target
—rest 1 min between rds
WOD Notes: Score = total burpees from all 4 rds. PC should be singles & feel moderately heavy (take 40+ sec). You should have 60-90 sec to do your burpees each rd. T2B scale = toe through rings or weighted sit-ups with feet anchored. Just like the back squats, we will be doing a bench press cycle which will be 2x/wk as well.
Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rocks – 5 sets
