Strength
Every 2:30 x 5 Sets
a) Deadlift – 6 Reps @ 70-75% (heavier than last wk)
b) DB Bench Press – 8-10 Reps (heavy)
Conditioning
12 Min Running Clock – 3 Rounds
20 DB Snatches (alternating) 70/45#
100 Double Unders
***Max Cal Row in remaining time
WOD Notes: Goal is to have 4+ min on the rower. DB Snatches should be relatively light to where you can muscle snatch, but shouldn’t feel like a paper weight. DU sub = 50-75 DU or 150 singles.
Assistance
a) Hollow Rocks – 30 sec on / 30 sec off for 10 sets
b) Barbell Skull Crushers – 4×12
